Strength
15minutes to find 1RM power clean
Then
20m EMOM
Even 2 power cleans at 85%
Odd 10 weighted sit ups
1/10/2017
WOD
2 rounds for time
30 HSPU
40 Wall Ball 20/14
50 Double Unders
Core
5x max effort L-Sit
1/9/2017
Skill:
10 minutes
Pull-Ups
Metcon
5 Rounds For Time
10 C2B
10 Front Squat 115/75
10 Burpee box jump overs 24/20
1/6/2017
Metcon
4 Rounds for Time
20 Medball Squat Clean Wallball 20/14
60 Double Unders
1/5/2017
Skill:
Double Unders
Metcon:
For Time
Row 750m
30 HSPU
40 pull ups
*7 min time cap
Core:
5 min AMRAP
Max Abmat Sit Ups
*at the top of each minute do 10 V-Ups
1/4/2017
Strength
10 sets
Every 90 seconds
3 back squats - increase weight each set
Then
10 sets
Every 30 seconds
1 back squat at 100% of heaviest 3 rep
1/3/2017
Metcon
12m AMRAP
5 Deficit Push Ups 45/25
7 Box Jumps 24/20
9 Deadlifts 135/95
Accessory Work
4 x 8 Banded Face Pulls
4 x 8 Barbell Curls
1/2/2017
Metcon
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Air Squats
Metcon
10 Rounds for Time
3 Squat Snatch 155/105
200m Run
Accessory
3 x 10 Floor Press
3 x 10 Floor Wipers
12/29/2016
For Time
40 KB Swings 53/35
30 Box Jumps 24/20
20 Pull Ups
10 Deficit HSPU 45/25 plates
20 Pull Ups
30 Box Jumps
40 KB Swings
Accessory
5 Consecutive Rope Climbs
12/28/2016
"Bear Complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
**See link below for a video demonstration
https://m.youtube.com/watch?v=w_nBgT6bGI8&feature=youtu.be
12/27/2016
5 Rounds for Time
12 Snatches 75/55
27 Double Unders
16 Front Rack Lunges 75/55
12/2916
3 rounds for time
400m run
15 deadlifts 185/115
20 push ups
2m rest between rounds
Core
3 Rounds not for time
30 sec L-Sit
1 min plank
12/22/2016
Metcon
5 rounds for time:
10 hang power clean 115/75
10 shoulder to overhead 115/75
20 jumping lunges
Accessory
*not for time
3 sets of max reps
Dips
Curls
Strict Pull-Ups
12/21/2016
Strength
10M work up to heavy OHS
Then
30m EMOM
MIN 1 - 10
1 OHS
MIN 11 - 20
3 FRONT SQUATS
MIN 21-30
5 BACK SQUATS
Use same weight for entire 30min
12/20/2016
CrossFit Open 16.3
Rx
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-up
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups
Core
In 6 Minutes
50-40-30-20-10
Abmat Sit Ups
Flutter Kicks
15minutes to find 1RM power clean
Then
20m EMOM
Even 2 power cleans at 85%
Odd 10 weighted sit ups
1/10/2017
WOD
2 rounds for time
30 HSPU
40 Wall Ball 20/14
50 Double Unders
Core
5x max effort L-Sit
1/9/2017
Skill:
10 minutes
Pull-Ups
Metcon
5 Rounds For Time
10 C2B
10 Front Squat 115/75
10 Burpee box jump overs 24/20
1/6/2017
Metcon
4 Rounds for Time
20 Medball Squat Clean Wallball 20/14
60 Double Unders
1/5/2017
Skill:
Double Unders
Metcon:
For Time
Row 750m
30 HSPU
40 pull ups
*7 min time cap
Core:
5 min AMRAP
Max Abmat Sit Ups
*at the top of each minute do 10 V-Ups
1/4/2017
Strength
10 sets
Every 90 seconds
3 back squats - increase weight each set
Then
10 sets
Every 30 seconds
1 back squat at 100% of heaviest 3 rep
1/3/2017
Metcon
12m AMRAP
5 Deficit Push Ups 45/25
7 Box Jumps 24/20
9 Deadlifts 135/95
Accessory Work
4 x 8 Banded Face Pulls
4 x 8 Barbell Curls
1/2/2017
Metcon
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Air Squats
Metcon
10 Rounds for Time
3 Squat Snatch 155/105
200m Run
Accessory
3 x 10 Floor Press
3 x 10 Floor Wipers
12/29/2016
For Time
40 KB Swings 53/35
30 Box Jumps 24/20
20 Pull Ups
10 Deficit HSPU 45/25 plates
20 Pull Ups
30 Box Jumps
40 KB Swings
Accessory
5 Consecutive Rope Climbs
12/28/2016
"Bear Complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
**See link below for a video demonstration
https://m.youtube.com/watch?v=w_nBgT6bGI8&feature=youtu.be
12/27/2016
5 Rounds for Time
12 Snatches 75/55
27 Double Unders
16 Front Rack Lunges 75/55
12/2916
3 rounds for time
400m run
15 deadlifts 185/115
20 push ups
2m rest between rounds
Core
3 Rounds not for time
30 sec L-Sit
1 min plank
12/22/2016
Metcon
5 rounds for time:
10 hang power clean 115/75
10 shoulder to overhead 115/75
20 jumping lunges
Accessory
*not for time
3 sets of max reps
Dips
Curls
Strict Pull-Ups
12/21/2016
Strength
10M work up to heavy OHS
Then
30m EMOM
MIN 1 - 10
1 OHS
MIN 11 - 20
3 FRONT SQUATS
MIN 21-30
5 BACK SQUATS
Use same weight for entire 30min
12/20/2016
CrossFit Open 16.3
Rx
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-up
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups
Core
In 6 Minutes
50-40-30-20-10
Abmat Sit Ups
Flutter Kicks
