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March 28th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (15mins to find a 1RM)

Metcon

Metcon (8 Rounds for time)

Every 2 minutes, for 16 minutes:

-14 DU

-12 KB swings, 24/16

-10 goblet squats

L2: mix Dubs,16/8

L3: 3:1, 8kg or less

March 27th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

1 Snatch Balance + 2 OHS (6×1 – increasing)

Take your time and really work on overhead stability. This is to help you get more comfortable under the bar.

Metcon

Metcon (Time)

For time:

-200 M Run

-25 Power Snatches (75/55)

-400 M Run

-20 Power Snatches (95/65)

-600 M Run

-15 Power Snatches (115/80)

-800 M Run

-10 Power Snatches (135/95)

L2: 55/35, 75/55, 95/65, 115/80

L3: 75/55 throughout

March 24th, 2017

CrossFit North Myrtle Beach – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

March 23rd,2017


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

EMOM for 16:

Odd: skill 1

Even: skill 2

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

March 22nd, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Push Press (5 EMOM for 5: 20,30,40,50,60%)

Metcon

Metcon (2 Rounds for time)

0:00-7:00

“Isabel”

For time:

30 snatches 135/95

7:00-10:00

Rest

10:00-17:00

“Grace”

For time:

30 clean and jerks 135/95

L2: 95/65

L3: 75/55
Enter Isabel time in one round spot and Grace in the other. Spend time warming up do for this.

March 21st, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (5@20%, 5@30%, 5@40%, 5@50%, 5+@60%)

Metcon

Metcon (No Measure)

EMOM for 21mins:

Min 1- 15 Push ups

Min 2- 12 Box Jumps, (24/20″)

Min 3- 9 Front Squats, (95/65#)

L2: Same as L1

L3: 20″ box, 75/55#

March 20th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean and Jerk (3-2-2-2-1-1-1 reps working to a heavy single)

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
L1: bodyweight/75% bodyweight, Strict Pull Ups

L2: 75%BW/60%, Assisted Pull ups (minimal)

L3: 60%/50%, Ring Rows

March 17th, 2017


CrossFit North Myrtle Beach – CrossFit

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

March 16th, 2017


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

EMOM for 16

Even- Skill 1

Odd- Skill 2

Metcon

Metcon (Time)

With a partner, for time. One partner on Row at all times. Switch every 20cals until all movements completed below.

200 sit-ups

150 lunge

100 push-ups

50 ring rows

March 15th, 2017

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Push Press (E2M for 10: 3@ 55,65,5@75,3@85,1+@95%)

Metcon

Metcon (Time)

Push Press “Jackie”

For time:

1000m row

50 push press (45/35)

30 pull-ups, (jumping pull ups)