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July 27th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (See comments section. .)

Running Clock:

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
L2&L3: 3:1 Single Unders

**Rest 2 mins then complete part “B”

B: Metcon (Time)

For time:

-100 KB Swings

L1:24/16kg

L2:16/8kg

L3:8/>8kg
Rest 2mins after completing “Annie.”

July 26, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

8 RDL + 4 Bent Over Row (5 sets – same weight across)

Metcon

L1: Metcon (Time)

For Time:

1,000m Run

40 Pull-Ups

30 Thrusters (95/65)

20 Calorie Row

L2: Metcon (Time)

For Time:

800m Run

30 Pull-Ups

20 Thrusters (75/55#)

10 Calorie Row

Metcon (Time)

For Time:

800m Run

30 Ring Rows or assisted pull ups

20 Thrusters (65/35#)

10 Calorie Row

July 25th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Push Jerk (5-4-3-2-1-1-1 to find a 1RM)

Metcon

L1: Metcon (Time)

For time:

12 handstand push-ups

15 back squats (185/105#)

10 burpees

9 handstand push-ups

18 front squats (165/95#)

10 burpees

6 handstand push-ups

21 overhead squats (95/65#)

10 burpees
All reps start from the floor

L2: Metcon (Time)

For time:

12 Pike push-ups

15 back squats (135/95#)

10 burpees

9 Pike push-ups

18 front squats (95/65#)

10 burpees

6 Pike push-ups

21 overhead squats (75/55#)

10 burpees

L3: Metcon (Time)

For time:

12 push-ups

15 back squats (95/65#)

10 burpees

9 push-ups

18 front squats (75/55#)

10 burpees

6 push-ups

21 overhead squats (65/45#)

10 burpees

July 22, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

A: Bench Press (Find a 5RM)

Bench press or floor press

B: Bench Press (4×5@90℅ of today’s 5RM)

Bench press or floor press

Metcon

L1: Metcon (AMRAP – Reps)

8min AMRAP of:

– 3 Burpee

– 6 OH Walking lunges, (135/85)

– 9 T2B

L2: Metcon (AMRAP – Reps)

8min AMRAP of:

– 3 Burpee

– 6 OH Walking lunges, (95/65)

– 9 Knees to chest

L3: Metcon (AMRAP – Reps)

8min AMRAP of:

– 3 Burpee

– 6 OH Walking lunges, (75/55)

– 9 Knee to chest

July 21, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (Find a 2RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Rest 2 mins, then immediately start Isabel

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Perform this 2mins after you finish Grace.

July 20th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean and Jerk (Find a 1RM)

Take 20 minutes and build to your 1RM Clean and Jerk

Metcon

L1: Metcon (Time)

Complete for time:

*Buy-In: 50 KB Swings* (24/16kg)

50 Double-Unders, 200 Meter Run

40 Double-Unders, 200 Meter Run

30 Double-Unders, 200 Meter Run

20 Double-Unders, 200 Meter Run

10 Double-Unders, 200 Meter Run

*Buy-Out: 50 KB Swings*

L2: Metcon (Time)

Complete for time:

*Buy-In: 50 KB Swings*(16/8kg)

25 Double-Unders, 200 Meter Run

20 Double-Unders, 200 Meter Run

15 Double-Unders, 200 Meter Run

10 Double-Unders, 200 Meter Run

5 Double-Unders, 200 Meter Run

*Buy-Out: 50 KB Swings*

L3: Metcon (Time)

Complete for time:

*Buy-In: 50 KB Swings* (8kg or less)

100 Single-Unders, 200 Meter Run

80 Single-Unders, 200 Meter Run

60 Single-Unders, 200 Meter Run

40 Single-Unders, 200 Meter Run

20 Single-Unders, 200 Meter Run

*Buy-Out: 50 KB Swings*

July 19, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

1 Snatch + 1 OHS (6×1 increasing)

Metcon

Metcon (Time)

40-30-20-10 reps of:

– Box Jumps

– Wall Balls

L1: (24/20″)(20/14#)

L2: (20″)(20/14#)

L3: (20/less)(14/10#)

July 18th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (EMOM for 5mins – 6 TnG@75%)

Metcon

Metcon (Time)

4 Rounds:

200m Run

7 Squat Cleans

L1:185/105

L2: 135/85

L3: 95/65

July 15, 2016


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

EMOM for 15

Min 1 : 5–10 HSPU or :30 hold

Min 2 : 5–10 C2B or Pull Ups

Min 3 : 20-30 second L-Hang

Metcon

L1: Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

– 15 KB Swings, (32/24kg)

– 10 Box Jumps, (24/20″)

– 5 Bar MU

L2: Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

– 15 KB Swings, (24/16kg)

– 10 Box Jumps, (20″)

– 5 Pull ups (strict if you can)

L3: Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

– 15 KB Swings, (16/8kg)

– 10 Box step ups, (20″)

– 5 Assisted Pull ups or Ring rows

July 14, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Power Snatch ( 6×3 – Increasing)

Touch and Go Power Snatch 6×3 AHAP – Start lighter and increase each set

Metcon

All: Metcon (Time)

For Time:

30-20-10

-Shoulder to Overhead

-Sit Ups

-Calorie Row

L1- 135/95

L2-95/65

L3-75/55