Sconzo.com

Crossfit:

Warmup:
1 mile partner run with a 20# med ball (I did this without a partner)
Couch stretch
5x thru holding each pose for ten seconds  down dog to cobra

Strength:
RDL (Romanian Deadlift)
7×5 (135, 135, 135, 155, 155, 155, 155)

MetCon

‘Steinert’

Place 7 cones 10yds apart, everyone starts at the same end
OH lunge to cone 2 then back to cone 1, then to cone 3 then back to cone 1, then to cone 4 then back to cone 1, and so on…

Everytime you get back to cone 1 complete 10 burpees.

Crossfit:

Warmup:
3R NFT
10 steps ups, 24″ box
10 broad jumps
10 burpees

Squat therapy

Strength:
HBBS (high bar back squat)
3×10 @ 60% of your 1 rep max (135#)

MetCon
‘Fran’ 21-15-9
Thrusters 95#
Pull-ups

Took about 9 minutes.

Crossfit:

Warmup:
800 meter run, run the last 200 m backyards
pass throughs
Mobility

Strength:
Snatch pulls
5×5  (95#)
5×3 (105#)

MetCon
15 Min EMOM
3 snatches, 95#
3 OHS (overhead squats), 95#

Crossfit:

Warmup
Jump rope 2 minutes then 3 minutes running in place
3 rounds:
25 KB swings
25 Situps
25 Ring Rows

Strength
Deadlift
5×5 @ 70% (205#)

After each set max effort pushups

MetCon
5 rounds:
10 KB Snatches, each hand (16kg)
10 K2E (knees to elbows)
1 sprint to curb and back

Crossfit:

Warmup
5x thru Junkyard dog
Squat therapy

Strength
Front Squat, complete 5 front squats then immediately complete 3 push jerks
7×5  (95, 95, 115, 115, 115, 125, 125)

MetCon: “Kelly”

Three rounds for time of:
Run 400 meters
24 inch box
30 Wall ball shots, 20 pound ball

Warmup
Lots of PVC rolling, back and hamstrings

Strength
Snatch, 30 minutes
Depending on your level work on either full snatches/hang snatches/power snatches or snatch balance

Did hang snatches with 95#, then snatch balance with same weight

MetCon
3 couplets 3 minutes each, continous
5 air squats
5 pushups  (got 50 of each)

then
25 kb swings (got through 2+ rounds)
25 frog situps

then
5 dips (got 4+ rounds)
5 burpees