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020718

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: quads, hips, glutes

3 rounds:

7 back squats(empty/trainer bar)

7 push press(empty/trainer bar)

12 mountain climbers

Weightlifting

Back Squat (5×5@80% of 1rm)

Metcon

020718 (Time)

For Time:

35/25 Cal row

20 Thrusters(95/65)

10 Bar muscle ups

020618

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

mobility: shoulders, calves, chest, hamstrings

3 rounds:

20 ice skaters

2 rope pull ups

5 HR push ups

Metcon

020618 (AMRAP – Rounds and Reps)

15 min AMRAP

30 Double unders

15 Ring dips

5 Deadlifts(245/165)

1 Legless rope climb

Mobility

PROTECT YOUR PASSION

020518


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Burpees

mobility: shoulders, hips, midline

3 rounds:

8 situps

20 sec HS hold

10 air squats

Strength

Bent Over Row (7×5@no prescribed weight(increase each set))

superset with 5 strict HSPU or HR push ups

Metcon

020518 (Time)

For Time:

21-15-9

Medball GHD situps(20/14)

Bar Facing burpees over the bar

Overhead squats(135/95)

020218


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Lumber spine, shoulders

3 Rounds:

6 DB snatches

5 burpee broad jumps

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Mobility

STRONG BASE

020118


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: shoulders, hips, squat holds

3 Rounds:

10 medball squats

10 OHS(empty/trainer bar)

5 HR push ups

Strength

Overhead Squat (5 OHS EMOM for 10 mins)

no prescribed weight

Metcon (Time)

For Time:

25 Ring dips

55 Wall balls

25 Ring dips

55 Wall balls

013118

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

Mobility: OH position, shoulders, hips, glutes, hamstrings

3 rounds:

20 single skips

10 push press(empty/trainer bar)

10 hang power cleans(empty/trainer bar)

Weightlifting

Snatch (1 full snatch every 30 secs for 10 mins@70% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 Double Unders

15 Push press(95/65)

30 Double Unders

15 Hang power cleans(95/65)

013018

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: shoulders, hips, glutes

3 Rounds:

8 DB thrusters

10 jumping pull ups

12 scorpions

Strength

Front Squat (8×2@85% of 1rm)

Metcon

Metcon (Time)

21-15-9

DB thrusters(50/35)

C2B Pull Ups

012918

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

Mobility: midline, glutes, front rack position

3 rounds:

12 split jumps

8 kips on the bar

20 sec HS hold

5 HR push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

8 Toes to bar

12 front rack lunge(135/95)

8 Toes to bar

12 HSPU

Mobility

FORWARD THINKING

012618


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

200m medball run

mobility: shoulders, hips, glutes

3 rounds(empty/trainer bar):

10 OHS

10 snatch grip behind neck push press

10 hang power snatch

Weightlifting

Shoulder Press (5×10@50% of 1rm)

increasing weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m run

12 power snatches(95/65)

12 overhead squats(95/65)
100m=1 rep

012518

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: hamstrings, quads, shoulders

3 rounds:

2 wall walks

25m farmers carry

10 jumping squats

Weightlifting

Deadlift (3×10@55-60% of 1rm)

Metcon

Metcon (AMRAP – Reps)

3×4 min AMRAP

min 1: ME double kb farmers carry(70/53)

min 2: ME air squats

min 3: ME wall walks

min 4: rest