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9/23/14


Main – CrossFit

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General Warm up

400m Run
25 DU’s or Attempts if you have done 25 unbroken, do 50
10 Pushups
5 Pullups

Hang Clean & Jerk (15 minutes to 5×1)

Start from the top of the knee, Squat Clean the weight then Jerk.
ALL WEIGHT REPS ARE AT SAME WEIGHT!

Metcon (AMRAP – Reps)

12 minutes to complete-

3 rounds of:

15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

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9/22/14


Main – CrossFit

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General Warm up

500m Row
15 Overhead Squats, 45/35#

Hang Snatch (15 minutes for a 5×1 Hang Snatch )

ALL REPS SAME WEIGHT.
perfect reps as heavy as possible

Metcon (Time)

Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB

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9/19/14


Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s
20 Jumping Jacks
Lunges
Butt Kickers
High Knees
Caterpillars

Shoulder Rotation
Neck Rotation

Snatch (15 minutes to establish 1RM)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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9/18/14


Main – CrossFit

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General Warm up

5o DU’s **if you have done 50 unbroken do 100.
25 Situps
10 Sampson stretches
10 Pistols each leg.

Power Clean & Push Jerk (15 minutes to 4×5 work to a 5RM)

Metcon (Time)

3 rounds for time of:

50 Double-Unders
21 Thrusters 75/55#
7 Muscle-Ups

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9/17/14

Main – CrossFit

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General Warm up

400m Run
25 Air Squats
15 Pushups

Paused Front Squat (3X8 Pause Front Squats @ heaviest possible)

**ALL THE SAME WEIGHT.

Metcon (AMRAP – Rounds and Reps)

2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run

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9/16/14


Main – CrossFit

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General Warm up

500m Row
25 Jumping Jacks
10 Overhead Squats, 45/35#
5 Strict Pullups

Hang Clean & Jerk (15 minutes to 5×1 Hang Clean & Jerk )

Start from the top of the knee, Squat Clean the weight then Jerk.
(just above knee) — as perfect as possible

Metcon (Time)

4 Rounds for total time:
Run 400m
15 KBS 24/16kg
*rest 1:00 between rounds*

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9/15/14


Main – CrossFit

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General Warm up

50 Walking Lunges
50 Situps
30 Second Nose and Toes hold
10 Pullups
5 Alternating pistols on each leg

Hang Snatch (15 minutes to 5×1 Hang Snatch — heaviest possible )

You are looking for perfect form over heavier weight. All Reps should be with the same weight, you may warm up to get to the weight BUT STAY WITHIN YOUR TIME LIMIT OF 15 MINUTES!

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:
15 Strict or Kipping HSPU
30 BB Weighted Split Jumps (65/45#)

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9/13/14


Main – CrossFit

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General Warm up

50 DU’s if you can do 50 unbroken do 100
25 Lunges
10 Shoulder Press, 45/35#

Clean and Jerk (15 minutes to establish 1RM)

Metcon (Time)

10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU

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9/12/14


Main – CrossFit

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General Warm up

500m Row
10 Overhead Squats
10 Box Jumps, 24/20″

Power Snatch (15 min to work to 5RM)

Metcon (Time)

4x400m Run
Rest 2:00 between each

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9/11/14

Main – CrossFit

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General Warm up

General Nutrition Class This Afternoon

Metcon (No Measure)

“Abbs are made in the Kitchen”

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