04.01.17
Metcon 12 minute AMRAP 50ft overhead walking lunge (55/25) 12 burpees to plate Use a plate for the overhead lunge 25ft = 1 rep 1 mile run for time
03.31.17
Mobility Stretches Coach's choice Metcon 13 minute AMRAP 15 deadlifts (115/675) 12 hang power cleans 9 front squats 6 push jerks 3 thrusters RX+ = (135/95) Tabata hollow rocks and supermans
03.30.17
Mobility 2 rounds wrist stretch :30 hold - palms facing away from you :30 hold - palms facing towards you 10 Thoracic rotations per side :30 hold - super front rack hold (per arm) Video demonstration of movements: https://www.youtube.com/watch?v=pwV_KDZv56c&feature=youtu.be Metcon 200m run 18 toes-to-bar 15 wall balls (20/14) 12 box jumps (24/20) 400m run 18 [...]
03.29.17
Clean and Jerks 2 clean and jerks (60-70%) every 90 seconds for 5 rounds. Record successful # of reps in notes Front Squat 3x3 All reps performed at 80% of 1RM Metcon 3 rounds: 21 KB swings (53/35) 15 pull-ups 9 burpees
03.28.17
Metcon 20-15-10-5 hang power snatches (75/55) 40-30-20-10 sit-ups 80-60-40-20 double unders Partner Row 8 x 250m partner row Partners alternate on rower Each partner completes 250m
03.27.17
Snatches Work up to a heavy double for the day Back Squat 3x4 All reps performed at 80% of 1RM Metcon 3 rounds 400m run 200m farmers carry (70/53) 100m waiter's walk (35/25)
03.25.17
CrossFit Open 17.5 10 Rounds for time of: • 9 Thrusters • 35 Double Unders Rx: M- 95 lbs / F 65 lbs. Scaled: Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders 40 minute time cap.
03.24.17
4x Max Effort Push Press All reps at 60% bodyweight Allow full recovery between sets Metcon 200m farmers carry (53/35) 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry (53/35) 30 air squats 20 KB swings 10 push-ups 200m farmers carry 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry 30 [...]
03.23.17
NO OPEN GYM TODAY DUE TO SPRING BREAK Single Arm KB Shoulder Press 3x10 Keep it quick and light Superset with: Single ARM KB Row 3x8 Metcon 100 double unders 50 hang power cleans (95/65) 40 burpees over the bar 30 toes-to-bar 20 thrusters (95/65) 800m run (partners run together) 20 thrusters (95/65) 30 toes-to-bar [...]
03.22.17
Metcon 5 minute AMRAP: 2 rounds 5 strict pull-ups 10 handstand push-ups 15 sit-ups 100 double unders Max cal row in remaining time Rest 5 minutes 5 minute AMRAP: 2 rounds 5 pull-ups 10 burpees 15 v-ups 100 double unders Max Cal Row in remaining time Tabata L-hold Tabata L-hold on pull-up bar