Wednesday 8.1.18 Endurance WOD
Warm-up 6 rounds- 3 rounds each partner Partner a rows 150 meters, while partner b holds a plank. Switch until each has completed all 750 meters EACH Metcon EMOM x 10: 10 cal row + 8 Burpees *REST 2:00 EMOM x 10: 100m run + 8 Box Jumps *Rest 2:00 EMOM x 10: 10 KB […]
Tuesday 7.31.18 CrossFit
Strength 1) Push Jerk (6×3 @ 70%, every 90s.) Reset on each rep (not done touch n go) intent: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks. 2) EMOM 6 Min 1: Seated DB […]
Tuesday 7.31.18 Endurance WOD
Warm-up 10 EMOM Even- 10 jump lunges and 10 broad jumps Odd- 20 sec wall sit and 20 sec plank hold Metcon 25 AMRAP 10 toes to bar/knee raises 20 wall balls 30 back barbell lunge- 15 each leg 40 mountain climbers 30 barbell press 20 bicep curls- 10 each arm 10 v-ups
Monday 7.30.18 CrossFit
Strength Zercher Squat (6×3, Build to a moderate set of 3 in 6 sets.) – Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s. Intent: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit […]
Monday 7.30.18 Endurance WOD
Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon 15-14-13-12-11 10-9-8-7-6-5-4-3-2-1 Burpees Front squat- barbell 25-45 lb Sit ups Sprint 200 m after each round 35 min time cap This one is hard! very challenging and will be a pure mental grind strategize where to […]
Sunday 7.29.18 CrossFit
Strength 1) Power Clean + Jerk (Every 90s, adding weight each set) 2) 6min EMOM Min 1 Barbell Rows: 3×8 Min 2 DB Reverse Lunges: 3×8 **increase across to moderate loadIntent: Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all […]
Sunday 7.29.18 Endurance WOD
Warm-up 5 amrap 10 high knees 20 butt kicks 10 lunges 20 squats 10 side lunges 20 squat jumps Metcon The Woman Maker ***like a manmaker, but way harder In 90 seconds, run 200 meters, then 1 minute : DB burpees 1 minute : DB plank rows 1 minute: DB cleans 1 minute: DB push […]
Saturday 7.28.18 CrossFit
Metcon For time with a partner: 800 Meter Run 50 Medball Cleans (20,14) 50 Power Snatch (75,55) 800 Meter Run 50 HR Push-ups 50 Burpee Pull-ups 800 Meter Run 50 Power Snatch 50 Medball Cleans 800 Meter Run 50 HRPush-ups 50 Burpee Pull-ups L2: (14,10) (65,35) (Box Push-ups) L1: (10, 8) (Empty Bar) (Box Push-ups) […]
Saturday 7.28.18 Endurance WOD
Warm-up Coach lead stretch: hamstring quad 10 squats 10 jumping jacks 20 high knees 20 butt kicks, THEN demo moves and do 3 moves at each station- but rope climb! Metcon 26 AMRAP 1 rope climb 2 tire flips 3 toes to bar/knee raises 4 burpees 5 box jumps 6 goblet squats 7 KB swings […]
Friday 7.27.18 CrossFit
Strength 1) Push Jerk (1RM Every 2min 4,4,3,2,1,1..) 100% Coach call Intent: Build to a 1RM Jerk from a rack. Have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. Metcon Prep 2 Rounds of: 5 Hang Power Cleans 5 T2B 5 Box Jumps […]
