Month: June 2014

7/1/14

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 15min. Build to a heavy 1 rep Snatch Weightlifting 20min. 3sec. pauses in the bottom. These should be performed @ 75% of your back squat max. Paused Back Squats (3-3-3-3-3)

6/30/14

Main – CrossFit Metcon (3 Rounds for time) Rx 3 sets of 800m 4min. rest SCALED 3 sets of 400m or 200m 4min. rest Gymnastics 15min. 3 sets of alternating exercises. Hollow Body (45-45-45) Scap push-ups (6-6-6) Metcon 9min. Metcon (AMRAP – Reps) Rx Plus 9min. EMOM 9-Wallballs @ 12/10′ w/ 20/14# Rx 9min. EMOM …
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Team WOD 6/28/14

Main – Team WOD Metcon Metcon (AMRAP – Rounds) Team WOD

6/27/14

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 should be performed @ 95+% and from the floor Snatch (2-2-2-2-2) Weightlifting 20min. Back Squat (5@75%-3@85%-1@95%-1@100%-2@95%-2@95%)

6/26/14

Main – CrossFit Metcon 8min. Metcon (AMRAP – Reps) 8min. EMOM 5-Ring dips Gymnastics 20min. 5 sets of alternating exercise Hollow Body (60-60-60-60-60) These should be in the tucked position Scap push-ups (10-10-10-10-10) Metcon 8min. Metcon (AMRAP – Reps) Rx Plus 8min. EMOM 11-Wallballs @ 12/10′ w/ 20/14# Rx 8min. EMOM 11-Wallballs @10/9′ w/ 20/14# …
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