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1/11/2017

12/19/2016

 
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


12/19/2016

12/15/2016

 

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you
​move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



Shoulder press
4-4-4-4-4-4-4

Open 13.4
7min ladder
3-6-9-12 etc
Clean and jerks 135/95
Toes to bar

12/15/2016

12/11/2016

 
Metcon
10 minute AMRAP
5 Front Squats 165/115
10 Bar Facing Burpees

Accessory Work
3 x 10 Barbell Glute Bridges
​3 x 10 Bent Over Row


​

12/14/2016
Strength
10 min emom
2 Power snatch @ 70%

Then

​Metcon
Tabata (20 seconds work, 10 seconds rest)
HSPU
Double unders
Sit ups
Box jumps


12/13/2016
5 Rounds for Time
20 Wallball 20/14
20 KB Swings 53/35

Accessory Work
3 rds not for time
15 x medball weighted Sit ups
10 x supermans
​




12/12/2016
20m AMRAP
5 pull ups
10 push ups
15 air squats
5 pull ups
10 push ups
15 air squats
12 deadlifts 155/105
9 hang cleans
6 shoulder to overhead

12/9/2016

12/7/2016

 
Metcon

6m AMRep
10 shoulder to overhead 95/55
Add 20 pounds, 10 more reps, and repeat until end of 6min

Rest 2 min

6m AMRep
15 sit ups
10 feet to rig

​Rest 2 min

6m AMRep
Row calories


12/8/2016
Strength
Hang Clean
Warm Up (not heavier than 50% of your 1RM)
3-3-3-3-3
Heavy
3-3-3-3-3-3

​

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