Month: January 2014

OLAF OPENER

Main – CrossFit Metcon Metcon (AMRAP – Reps) 9min. AMRAP 6-Pull-ups 12-Box jumps 20/24″ 18-Wallballs 14/20# Scaled 9min. AMRAP 6-Jumping pull-ups 12-Box Jumps 20/24″ 18-Wallballs 10/14# Metcon Metcon (No Measure) C&J Ladder You will have 90sec. to perform the movements. Each C&J will be followed by 40 single jump ropes. Here are the weights. Mens …
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01/31/2014

Main – CrossFit Metcon Metcon (3 Rounds for reps) 3 rounds of Up to 20-wallballs 1min. rest Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP 10-Deadlift 115/75# 10-Box jumps 24/20″ 20-DUs 1min. rest Scaled 12min. AMRAP 10-Deadlifts @ 50% of max 10-Boxjumps 20-Singles jump ropes 1min. rest

01/30/2014

Main – CrossFit Warm-up 10min. mobility (No Measure) Warm-up Warm-up (No Measure) 3 rounds of 2-4 MUs 10-good mornings 2min. rest Metcon Metcon (AMRAP – Reps) 12min. EMOM 1-C&J @ 80% 1min. rest

01/29/2014

Main – CrossFit Weightlifting Back Squat 5@65-70% 3@75-80% 1@85-90% 8@70-75% Metcon Metcon (Time) 8 rounds for time 3-Thrusters100/65# 6-C2Bs 1min. rest Scaled Up to 8 rounds for time 3-Thrusters @ 40% of front squat max 6-C2B progressions 1min. rest

01/28/2014

Main – CrossFit Warm-up 10min. mobility (No Measure) Warm-up Warm-up (No Measure) 3 sets of 5-10m Handstand walk 15-30sec. L-sit 2min. rest Metcon Metcon (AMRAP – Reps) 10min. EMOM 1-Snatch @ 80%