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
Crossfit:
Core work/warmup
3x thru Junk yard dog
20 frog situps
Accumulate 3 minutes of plank holds
20 hollow rocks
Strength
Strict Press
5×5 (75# for 1st 2 sets, then 85# for remainder)
60% 1 rep max
MetCon
Row 1 K – 0:3:49
then
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps ( I struggled through these push jerks, but got em done!)
!!! 125 pull-ups.
Crossfit:
Warmup
Double Under practice
Squat Therapy
Strength
High Bar Back Squat HBBS
3×10 @ 60% 1RM – 135#
MetCon
3 RFT
800 Meter run
12 Front Squats, 70% – 135#
Lunch:
5.3 mi run
50 push-ups
50 sit-ups (using cable machine for resistance)
couch stretch
Lunch:
3 mi run
50 push ups
50 sit ups
40 pull ups
couch stretch
Warmup
Dodgeball with medicine balls (this was fun!)
Strength
Hang Power Clean
7×3 – worked with 135
MetCon
Partner WOD
MetCon starts with a 1 mile med ball run, 20LB ball. We switched the med ball every 400 or 800m.
If the ball is dropped both partners must immediately stop and do 30 burpees each then, partners can alternate to complete the following
75 thrusters 85#
75 pullups
then, one partner crawls 40′ while the other partner performs max effort reps of bent over barebell rows with 85#
Finish with 800 meter run, one partner runs forward the other backward, one partner must always be running backward.
Trust your partner’s EYES
Crossfit:
Warmup
2 Teams of 4 people sprinting outside, 2x, 10 burpees.
Mobility
Squat Therapy 3 minutes
Role out hamstrings
Strength
HBBS high bar back squat
7×3 @ 70% 1 rep max (165#)
MetCon
10 R:
25 Double Unders (still working on these, so did 75 normal)
5 Heavy Stone Deads (started with 115#, stepped up to 135# [or whatever the next heavier stone is at CFM])
Cool Down
400 meter jog with jump rope
Worked on double-unders again