Month: May 2014

5/30/14

Main – CrossFit Warm-up 10min. Snatch Warm-up (No Measure) 3 rounds 5-muscle snatch 30sec. OH squat hold 5-Snatch balances 30sec. rest Weightlifting 20min. These will be performed from the floor Snatch (2-2-2-2-2-2) Weightlifting 25min. Back Squat (5@75%-3@85%-1@95%-2@90%-2@90%-2@90%)

5/29/14

Main – CrossFit Gymnastics 15min. 3 sets of alternating excerises Handstand Push-ups (6-6-6) strict Scap push-ups (6-6-6) Arms stay locked out in a push-up position. Gymnastics 15min. 3 sets of alternating exercises Rope Climb (1-1-1) These should be performed from the seated position and legless. SCALED 1-rope climb progression(with legs or from the ground) (No …
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5/28/14

Main – CrossFit Warm-up 10min. Clean Warm-up (No Measure) 3 rounds 30sec. behind the head front rack stretch 5 muscle cleans 30sec. bottom of a front squat 30sec. rest Weightlifting 20min. These will be performed from the floor @ 90% of your max clean. Clean (2-2-2-2-2-2) Weightlifting 25min. Front Squat (5@75%-3@85%-1@95%-2@90%-2@90%-2@90%)

5/27/14

Main – CrossFit Metcon 10min. Metcon (AMRAP – Reps) Rx 10min. EMOM 9-KB swings 70/55# SCALED 10min. EMOM Scaled rep count-KB swings scaled #Try to do more reps than last week or a heavier KB. Metcon 10min. Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsSCALED 15-9-6 Cleans-55% of your clean max Ring Dip progressions(push-up/ring …
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5/26/16

Main – CrossFit Metcon 10min. Holding on to your number. Metcon (6 Rounds for reps) Burpee Test 30sec. Burpees 1min. walking rest 30sec. Burpees 1min. walking rest 30sec. Burpees 1min. walking rest 30sec. Burpees 1min. walking rest 30sec. Burpees 1min. walking rest 30sec. Burpees Metcon 20min. Metcon (No Measure) Recovery Run/walk or row Gymnastics 15min. …
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