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December 19, 2014

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Main – CrossFit

Skill

Metcon (No Measure)

Perform 50 reps of each:

- Abmat sit ups

- Flutter kicks, (each leg)

- Standing KB oblique raises, (25 per side) HAP

Weightlifting

Power Clean (3 EMOM for 6mins (increase each set))

Metcon

Metcon (Weight)

5 rounds of:

- 6 Deadlift

- 6 Upright Row

- 6 Hang Squat Clean

- 6 Front Squat

- 6 Push Press

- 6 Back Squat

- 6 Push Ups

*You choose the weight; go up in weight each round. The object is to not put down the bar during the set.

* Score is heaviest load.

December 18, 2014

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Skill

Metcon (AMRAP – Reps)

Complete 2mins of each of the following in stations: (Give 1min to rotate)

Station 1: Wallball sit ups, (throw to wall)
Station 2: Tire flips/KB SDHP
Station 3: Max distance farmers carry (road and back)

Weightlifting

Performance

– Snatch (5×1@80% )

Fitness

Metcon (AMRAP – Reps)

5 rounds of: (1min on/1min off:)
– ME alternating KB snatch, (24/16kg)

Metcon

Metcon (Time)

20-15-10-5 reps of:
– Jumping Air Squats
– HSPU’s
– Pull – ups

December 17, 2014

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Skill

Metcon (No Measure)

10mins to work on any of the following:
– Pull ups
– Toes 2 Bar
– Kipping

Weightlifting

Good Mornings (3×8 – HAP)

Metcon

Metcon (Time)

3 Rounds of:
– 30 Double Unders
– 10 Thrusters
– 10 Strict Pull ups

(RX: 115/75#)(Rx+:135/95#)

December 16, 2014

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Skill

Metcon (AMRAP – Reps)

10min AMRAP of:
(:30secs on/:30secs off)
- 25ft Shuttle Sprints
*Score total number of 25ft sprints performed in 10mins.

Weightlifting

Overhead Press Capacity Test (Time)

Complete the following for time:
- 20 Shoulder Press
- 30 Push Press
- 40 Push Jerk
Rx: 70% of 1RM shoulder press

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:
Max reps in 2 minutes of:
- 3 Power Clean, (155/95#)
- 6 Box Jumps, (24/20″)
Rest 1 minute between rounds.
(Post total reps completed)

December 15, 2014

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Skill

A1: Ring Dips (3×10)
A2: Double-Unders (3XME unbroken)

Weightlifting

Overhead Squat (5×3 to find a 3RM)

Metcon

Metcon (Time)

Complete for time:
– 800m Run
– 30 Wallballs, (20/14#)
– 30 Mountain Climbers, (per leg)
– 30 Lateral hops over medball
– 30 KB Swings, (24/16kg)
– 800m Run

December 12, 2014

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Skill

A1: Handstand Walk (3×25′ or 3 attempts)
A2: Toes-To-Bar (3×10)

Weightlifting

Metcon (Weight)

EMOM for 10mins:
- 3 Deadlifts
*Start at 50% and increase load by 10-20# each minute. Record heaviest successful load.

Metcon

Metcon (Time)

3 rounds for time of:
– 30 Burpees
– 100′ Walking lunges

December 11, 2014

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Skill

Metcon (No Measure)

AMRAP in 2 Mins
- 10 Russian KB Swings
- 10 KB Goblet Squats
***(Rest 30 Secs)
AMRAP in 2 Mins
- 10 KB Thrusters
- 10 KB deadlifts

Weightlifting

Performance
- Hang Snatch (3@80% 3@85% 2×2@90%) of 1RM hang snatch
Fitness
- Power Snatch (3@80% 3@85% 2×2@90%) of 1RM power snatch

 

Metcon (Time)

5 Rounds for time of:
“Bear Complex”
- Power Clean (155/95)
- Front Squat
- Push Press
- Back Squat
- Second Push Press
- Run 100M

December 10, 2014

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“Strength does not come on the mountain top; it comes on the journey to the mountain top.”

Skill

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Weightlifting

- 4 Front Squats + 8 Back Squats (5×1) working to a heavy set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Mins
- 10 Floor Presses (185/ 115)
- 20 Floor wipers
- 30 DUs