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February 27, 2015


Main – CrossFit

Skill

Metcon (No Measure)

20 reps of each

- Banded Goodmorning

- BTN snatch grip press/push press

- Sit-ups

- Air Squats

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

February 26, 2015

Main – CrossFit

Skill

Bulgarian split squat (3×20 on each leg (Body weight))

Weightlifting

Front Squat (4×5@75%)

Metcon

Metcon (Time)

5 Rounds of:

5 Handstand Push-ups

5 S2OH, 135/95

5 Knees-To-Elbows

5 Deadlifts, 245/185

5 Burpees

5 Kettlebell Swings, 32/16

5 Pull-ups

February 25, 2015


Main – CrossFit

Skill

Hanging L-sit holds (5 sets of max reps)

Weightlifting

Bench Press (5×10 )

Last set is a max effort set at 1/2 body weight.

Metcon

Rudolph (Time)

25 Cal. Row

25-Burpees

25-DU’s

25-OHS (95/65)

25-Walking Lunges

25-Pull Ups

25-Power Hang Cleans

February 24, 2015


Main – CrossFit

Skill

Metcon (4 Rounds for time)

Rowing intervals

4 rounds of:

- 250m Row

Rest 2mins between each set. This is a sprint so row as hard as you can!

Weightlifting

Shoulder Press (5×5@60% 1RM)

Metcon

Metcon (AMRAP – Reps)

Alternate the following for max reps:

1 min on/ 1min off of for 12mins:

- Hang Clean, (135/85#)

- T2B
Perform max reps Hang Clean for 1min, then rest for 1min, then perform max reps T2B for 1min, then rest for 1min. Continue for 12 mins.

February 23, 2015


Main – CrossFit

Skill

Metcon (AMRAP – Reps)

Complete two 4min rounds of:

2 minutes at each:

- Max reps Double Unders

- Max reps Ring Dips/Dips

Weightlifting

Back Squat (5×5@60% of 1RM (deload))

Metcon

Metcon (AMRAP – Reps)

15min AMRAP of:

- 80 DU’s

- 40 Burpees

- 20 Wall Ball, (20/14#)

February 20, 2015


Main – CrossFit

Skill

Pull-ups (8 mins to work on pull-ups and progressions)

Weightlifting

Clean Deadlift (4×3@90% of 1RM clean)

Deadlift with same bar path used in the clean

Metcon

Metcon (Time)

4 rounds of:

- 10 Pull-ups

- 20 Push-ups

- 30 Sit-ups

- 40 Air squat

February 19, 2015


Main – CrossFit

Skill

Metcon (No Measure)

EMOM for 6mins:

- 10 Mountain climbers

- 5 jump knee tuck

- 5 Air squats

Weightlifting

Performance

Snatch (3×1@80%, 3×1@85%, 4×1@90%)

Fitness

Snatch press + OHS (5×3+5 increase load each set)

Metcon

Metcon (Time)

3 Rounds for time of:

- 400m Run

- 15 OHS, (95/65#)

February 18, 2015

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Skill

Metcon (AMRAP – Reps)

Follow for 9 minutes:
Min 1: Max UB T2B
Min 2: Max Double Unders
Min 3: Max UB HSPU

Weightlifting

Front Squat (3@60%, 2@70%, 2@80%, 2@90%, 2×2@95%, 2@90%)

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP of:
– 12 Burpees over the bar
– 12 Power snatch, (95/65#)
– 12 Jumping Air Squat
– 12 Box Jumps, (24/20″)
– 12 KB swings, (32/24kg)
– 12 Shoulder Press, (95/65#)

*If you finish with time left then start back at the beginning.

February 17, 2015

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Skill

A1: Wall Run (3×3)

A2: Pistols (3×10)

Weightlifting

Push Press (Find a 1RM)

Metcon

Metcon (Weight)

Alternate EMOM for 20mins:
Odd min – 12 KB snatch, (24/16kg)
Even min – 12 Front rack KB Lunges