Saturday 2.24.18 WOD
Warm-up AMRAP 8 20 Single Unders 8 Wallballs 6 Deadlifts (working up to Metcon weight) 4 Lateral burpees Metcon Partner Up! – Buy in – 200 Double Unders – Then – 100 Wallballs (20,14) 100 Deadlifts (225,155) 100 Lateral Burpees 100 Wallballs (20,14) – Cash Out – 200 Double Unders *1 works, 1 rest* Rx: […]
Protected: March 2018 Programming
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Friday 2.23.18 WOD
Warm-up AMRAP 5 3 DB Hang Clean + Jerk each arm 3 T2B or Knee Lifts 14/12 Calorie Row Metcon Crossfit Games Open “18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Masters Men (age 55+) 35# Masters Women (age 55+) 20# Scaled […]
Thursday 2.22.18 CrossFit
Skill Choose one Open movement 5min EMOM, 30s work, 30s rest – Pull-up variation (or C2B) (There is C2B in tomorrows Metcon) – Handstand Push-ups – T2B Intent: Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore. Final week of Open Gymnastics […]
Wednesday 2.21.18 CrossFit
Strength 1: Strict Pull-ups (1 Rep Max) *Strict Band Assisted Pull-up -Rest 3min- 2: Handstand Push-ups (1 Rep Max) *Seated DB Shoulder Press x Max Reps -Rest 3min- 3: Strict Chin-ups (1 Rep Max) *Strict Ring Rows -Rest 3min- 4: Push-ups (1 Rep Max) *Box Push-ups Intent: 4 Gymnastics tests today that you should record and keep […]
Tuesday 2.20.18 CrossFit
Strength “Hang Power Snatch + Hang Squat Snatch” 5×1+1 @ 50% HPS 5×1+1 = 5 Rounds of 1 HPS + HSS + HSS Rx+:(70% of 1RM Snatch, unless over 50% 1RM HPS) Beginner: Work with an empty barbell. Intent: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your […]
Monday 2.19.18 CrossFit
Strength Sumo Deadlift (1RM, Every 2min complete 5,4,3,2,2,1,1..) We performed a heavy double on 10/23 Intent: As always, form takes precedence so if you start to lose it end your sets Metcon Prep Every 90s for 5 sets complete 1 Squat Clean Thruster Build to metcon weight Metcon 6 Rounds: 3 Clusters (155,115) 2 Rounds […]
Sunday 2.18.18 CrossFit
Warm-up 2min Tabata Each 1) Medball Cleans 2) KB SDHP 3) Mountain Climbers 4) Row 5) Ring Rows **There is no additional rest between exercises Metcon “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs […]
Saturday 2.17.18 CrossFit
Partner Up! Valentines Day WOD & Party “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. **Score lowest rounds + reps – Rest 3min from completion of […]
Friday 2.16.18 CrossFit
Strength Front Box Squat (8×3 @ 66%, every 60s.) Intent: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets. Metcon 40 Curtis P’s (95,65) 1 Mile carrying medball (20,14) Rx: (75,55) L2: (65,35) L1: (55,25) (No medball) *Alternate Scaling 1 Mile […]
