Tuesday, March 15, 2016

15 march 16

1100

Squat Clean (3 Rep Max (10 mins) )

* Touch and Go *

Metcon (Time)

3 Rounds
400m Run
50 Wall Balls

Monday, March 14, 2016

14 March 16

1100

Shoulder Press

65% of 90% x5

75% of 90% x5

85% of 90% x5+

Metcon (AMRAP – Reps)

4 rounds

1 min Max Cal. Row

1 min Max DB Step ups (20/24)(25s/50s)

1 min Max Abmat Sit Ups

1 min Rest

Thursday, March 10, 2016

10 March 16
1100

Metcon (Time)

1000m row
– rest 2 mins –
8x250m row
– rest 30 secs after each set –
1000m row
* scored by total time (minus the rest) *

Wednesday, March 9, 2016

09 March 2016
1100

Front Squat

Deload Week:
40% of 1RM x5
50% of 1RM x5
60% of 1RM x5

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
200m Run
5 Squat Cleans (225/155)

Friday, March 4, 2016

04 March 16
1100

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Scaled:
Hanging knee raises
Single unders
95/55
115/75
135/95
155/115
185/145

Thursday, January 21, 2016

21 Jan 16
1130

Front Squat (65%x10x3)

* Complete 10 Front Squats every 2:30 for 3 sets *

Metcon (Time)

For Time:

42-30-18

Wall Ball (20/14)

Toes to Bar

Wednesday, January 20, 2016

20 Jan 16
1100

Shoulder Press (Every min (10 mins) 3 Shoulder Press *)

* You select the weight for the SP *

Metcon (Distance)

5 min Max Distance Row

– Rest 1 min –

4 min Max Distance Row

– Rest 1 min –

3 min Max Distance Row

– Rest 1 min –

2 min Max Distance Row

– Rest 1 min –

1 min Max Distance Row