Sconzo.com

Crossfit:

Warmup
2 rounds of Nancy NFT:
– 400 m run
– 15 overhead squat with 95#

Strength
Behind the neck jerks
7×3, 80% of 1 rep max (used 145#)

MetCon
15 Min EMOM – used 95#
3 OHS
5 Burpees

Crossfit:

Warmup
Double Under Practice, 5 minutes
Ankle Mobility
Lacrosse ball under arches

Strength
High Bar Back Squat (HBBS)
7×2, work up to 90% one rep max

MetCon
7 minute AMRAP of:
7 ring dips
7 pullups

Then
1600 meter run

Then
3RFT
3 Deads, 85% one rep max
6 Hand stand push ups (HSPU)
9 Walking Lunges (I counted it 9 for each leg)

Crossfit:

Warmup
800 meter run
Couch Stretch, both legs 2x for 60 seconds each
5x thru Down dog to cobra, hold each position for 30-45 seconds
5x thru Down dog to pigeon, hold each position for 30-45 seconds

Strength
Romanian Dead Lift (RDL), scale up to deficit
7×3, go as heavy as possible
My hamstrings are flexible, so I did the RDLs on a box.

MetCon
20 minute EMOM of:
3 power cleans on the odd minute (135#)
5 box jumps and 5 burpees on the even minute

After the class was over, I joined the next class for their 5k run.
I finished in 21:58. It was obvious that the power cleans, box jumps and burpees had taken their toll on my running pace. Breaking 22:00 was quite challenging. It was also a bit humid out.

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