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July 28, 2015

Coach Joel

Skill

3 rounds of:
– 1 min Plank hold
– 1 min Nose to wall HS hold

Weightlifting

3 Shoulder Press + 6 Push Press + 9 Push Jerk (4×1 to find a max for complex)

Metcon

8min EMOM of:
Odd: 12 Wallballs, (20/24#)
Even: 12 KB Swings, (24/16kg)
then,
8min EMOM of:
Odd: 3 Power Clean, (205/135#)
Even: 6 Box Jump Overs, (30/24″)
No rest between

July 27, 2015

carlesimo

 

Skill

A: Pull-ups (3xME strict)
Alternate between A & B
B: Handstand Push-ups (3xME Strict)

Weightlifting

Front Squat (4×10 – Increasing each set to a 10RM)

Metcon

3 Rounds for time:

– 7 Snatch

– 7 T2B

RX: 115/75#

RX+: 135/95#

July 24th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Double/Triple Unders (10 Mins of practice)

Weightlifting

Snatch Grip Deadlift (10×1)

Metcon

Metcon (Time)

2 Rds

50 Double Unders or 25 Triple Unders

50M KB/DB Farmers carry (24/16kg)

50 Goblet Squats

50 Push presses

July 23rd, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

10 Mins 30secs on/ 30 secs off

Hollow body holds

Supermans

Weightlifting

Back Squat (4×10 @ 40% 1RM)

Metcon

Metcon (Time)

10-8-6-4-2

Snatches

GHD Sit ups

July 22nd, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Tabata:

Wall sits

Air squats

Weightlifting

Floor Press (5×5)

Rest elbow on the floor for a 2 second count.

Metcon

Metcon (Time)

5 Rds

200M Sprint

5 DL (185/135)

10 Weighted KB or DB step ups (24/20 box)

July 21st, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

10 Mins of Mobility for the Clean

-Front Rack

-Hip Flexors

-Glutes

Weightlifting

Clean (5×2 @ 70% 1RM)

Make sure they are touch and go keeping good form.

Metcon

Metcon (Time)

For Time:

50 Russian KB swings

40 KB front squats

30 KB shoulder presses

20 KB snatches

10 KB windmills

Buy out: 400M Sprint

July 20th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Death by V-ups (5 V-ups each Min)

Increase by 3 reps each minute
Cut off 10Mins

Weightlifting

Jerk (5×3 work to HAP)

Split/Power

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

5 DL (95/65)

5 Power Cleans

5 Thrusters

July 17th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (Distance)

200M Farmers carry

then

100M Waiters carry (switch arms as needed)

Weightlifting

Front Rack Lunge (5 sets of 10 steps)

Metcon

Metcon (Time)

3 Rds

400M Run

5 OTB Burpees

10 cleans & Jerks (135/95)

July 16th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (Weight)

5 Mins of Russian KB swings

Rest 1 Min

5 Mins of Alt KB windmills

Weightlifting

Bench Press (5×10)

Alternate between the two

Pull-ups (5×5)

Metcon

Dirty 30 (Time)

Complete for time:

-30 Box Jumps 20″

-30 Jumping Pull-Ups

-30 KB Swings, (24/16kg)

-30 Walking Lunges

-30 Knees to elbow

-30 Push Press, (45/35#)

-30 Back Extensions

-30 Wall Ball Shots, (20/14#)

-30 Burpees

-30 Double Unders

July 15th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (Time)

200M Tire Drag/Pull

45/25
3 people go at a time, the others can work on a skill until everyone is rotated through.

Weightlifting

Deadlift (5×5 working weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

1 Rope Climb

5 Deficit HSPU 45lb plate

10 HPC (95/65)