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8/30/14

Main – CrossFit

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General Warm up

400m Run
50 DU’s

Clean and Jerk (15 minutes to establish 1RM)

Metcon (AMRAP – Reps)

Conditioning:
AMRAP in 6 min:
400m Run
40 Split Jumps

*rest 1:00*

AMRAP in 6 min:
400m Run
30 Hollow Rocks

*rest 1:00*

AMRAP in 6 min:
400m Run
20 Burpees

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8/29/14

Main – CrossFit

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General Warm up

1000m Row
25 Jumping Jacks
10 Jumping Air Squats

Power Snatch (2RM (drop first rep) – 2X1@95%, 2X1@90%)

Metcon (Time)

“Dianabeth”

For time:
9 Power Cleans 155/115#
21 HSPU (Kipping is allowed)
7 Power Cleans 155/115#
15 HSPU (Kipping is allowed)
5 Power Cleans 155/115#
9 HSPU (Kipping is allowed)

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8/28/14

Main – CrossFit

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General Warm up

RECOVER/ MAKE UP DAY

5-10 minutes stretching/ foam rolling

Metcon (No Measure)

1 mile walk at soccer mom pace (medium power walk).

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8/27/14


Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
***JUST GO THROUGH 2X NOT 3>

Power Clean & Push Jerk (2RM (drop first rep) – 2X1@95%, 2X1@90%)

Metcon (Time)

:30s Handstand Hold
9 Shoulder to Overhead 135/95#
27 C2B Pullups
:30s Handstand Hold
6 Shoulder to Overhead 135/95#
18 C2B Pullups
:30s Handstand Hold
3 Shoulder to Overhead 135/95#
9 C2B Pullups

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8/27/14


Main – CrossFit

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
***JUST GO THROUGH 2X NOT 3>

Power Clean & Push Jerk (2RM (drop first rep) – 2X1@95%, 2X1@90%)

Metcon (Time)

:30s Handstand Hold
9 Shoulder to Overhead 135/95#
27 C2B Pullups
:30s Handstand Hold
6 Shoulder to Overhead 135/95#
18 C2B Pullups
:30s Handstand Hold
3 Shoulder to Overhead 135/95#
9 C2B Pullups

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8/26/14


Main – CrossFit

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General Warm up

50 DU’s or 25 attempts
25 Lunges
25 Situps

Paused Front Squat (4×5 @ heaviest possible – try to add to last week)

STRICT 3 second pause in the bottom at absolute bottom depth

Metcon (Time)

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

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8/25/14


Main – CrossFit

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General Warm up

500m Row
400m Run
20 Pushups
10 Pullups

3 Position Snatch (15 minutes to find)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.
do not drop bar. then – 1X1@95%, 1X1@90%

Metcon (Time)

For time:

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

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8/25/14


Main – CrossFit

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General Warm up

500m Row
400m Run
20 Pushups
10 Pullups

3 Position Snatch (15 minutes to find)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.
do not drop bar. then – 1X1@95%, 1X1@90%

Metcon (Time)

For time:

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

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8/23/14


Main – CrossFit

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General Warm up

500m Row
25 Lunges
15 Overhead Squats,45/35#
10 Pullups
5 Pistols/each leg

Snatch (15 min to establish 1RM)

FraManda (Time)

21 Thursters 135/95
9 MU
15 Thursters 135/95
7 MU
9 Thursters 135/95
5 MU

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8/22/14


Main – CrossFit

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General Warm up

100 DU’s or 50 attempts
25 Situps

Power Clean (2 Power Clean + 1 Push Jerk: Find max)

– then 2X1@95%, 2X1@90%

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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