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April 24th, 2015

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Metcon (No Measure)

Max out Friday!

Bench Press

Bench Press (1×1)

Metcon

Metcon (AMRAP – Rounds)

AMRAPin:

6 Mins

200M Run

10 Lunges

Rest 1 Min

3 Mins

20 Ab mat Situps

Push-ups

Rest 30 Secs

1 Min

Goblet Squats (24/16)

April 23rd, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Pistols (Sets of 5 each leg)

Weightlifting

Performance

1 Snatch + 1 OHS (10×1 work to heavy weight)

Fitness

1 KB Snatch + 1 Goblet Front Squat (10×1 Each Arm)

Metcon

Metcon (AMRAP – Rounds)

4 RDs

10 Bar facing Burpees

10 Deadlifts (135/95)

10 S2OH

April 22nd, 2015

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Bear Complex (10×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

1 Min on/ 30r for 3 RDS

Rowing

HSPUs

Stones

Front Squats (95/65)

GHD situps

April 21st, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

L-Sit (8-10 Mins of work)

Scale up: L-sit pull-up

Weightlifting

Behind the neck push press (6×5)

Clean Grip
Cont to increase weight while being careful bringing it down on your back.

Mix grips between Clean and snatch grips

Metcon

Metcon (AMRAP – Rounds)

AMRAP in 12 Mins

5 Power Cleans (135/95)

10 K2S

15 Wallballs (20/14)

April 20th, 2015


CrossFit North Myrtle Beach – CrossFit

Warm-up

Metcon (No Measure)

3 Rds of Cindy

5 Pull-ups

10 Push-ups

15 Squats

Weightlifting

Paused Back Squats (3×8@60% 1RM)

Pause at the bottom for 2 seconds, come half way up and pause for another 2 seconds before standing all the way up.

Metcon

Metcon (Time)

50-40-30-20-10

Russian KB swings (32/24)

DUs

Air Squats

April 17th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Group Mobility

Weightlifting

Bulgarian split squat (3×10 each leg)

Back Squat (1 Max effort set with BW on bar)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 Mins

5 Box Jumps

10 HSPUs (Scaled: 30 sec hold)

50M Sprint (count as 1)

April 16th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Coaches Choice

Weightlifting

Snatch Grip Deadlift (5×5@50% 1RM Deadlift)

Metcon

Metcon (Time)

1Rd

10 Bar hoping burpees

20 Deadlifts (95/65)

2Rds

10 Pull-ups

20 Leg raises

3Rds

10 Thrusters

20 back squats

4Rds

10 Push-ups

20 Sit-ups

April 15th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Alternate EMOTM of (10 Mins)

Alternate Every Minute on the Minute:

Even Min: 6-Cherry Pickers

Odd Min: 6-T2B

Weightlifting

Bench Press (5×10)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

April 14th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Snatch Balance (5×5)

Weightlifting

Performance

Snatch (3×1@.75%, 2×1@.85%, 2×1@90%,)

Fitness

KB Snatches (5×10)

Metcon

Metcon (Time)

For time:

30 Bent over Rows (115/95)

30 V-ups

30 Deadlifts (115/95)

30 Wallballs

30 Hang Power Cleans (115/95)

30 Push-ups

April 13, 2015


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group Warm-up (No Measure)

Weightlifting

Front Squat (1×20@50% 1RM, 1×15@75%, 1×10@85%, 3×5@90%)

Metcon

Metcon (Time)

5 Rds

10 Pull-ups

20 Push-ups

30 flutter kicks (count one leg)

400M Run