Friday 6-29-2018

Friday 6-29-2018

Warm Up

EMOM 5

5 thrusters

5 Romanian Deadlift 

Strength

Back Squat- use your number established by CrossFit Total 

5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%

Rest 2 minutes

AMRAP @ 85%

Metcon

21 doubles

15 Thrusters (95#/65#)

9 MBC

21 doubles

15 Wallballs

9 MBC

21 doubles

15 Barbell Lunges

9 MBC

21 doubles

Thursday 6-28-2018

Thursday 6-28-2018

Warm Up

2 Rounds

10 step ups

10 ring rows 

Skill

Multiply your 500m Row PR by 4

Preform a 2000m Row within 1:30 of this number 

Metcon

26 calorie Row

26 pull-ups 

26 1 Arm Hang DB Snatch 

26 Box Jumps

Wednesday 6-27-2018

Wednesday 6-27-2018

Warm Up

2 rounds

5 1arm DB press

5 1arm lateral raise

5 HR Push-ups 

Strength

Overhead Press- use your number established by CrossFit Total

5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%

Rest 2 minutes

AMRAP @ 85%

Metcon

AMRAP 12

8 push-ups

12 Sit-ups 

8 Push Press (75#/55#)

Tuesday 6-26-2018

Tuesday 6-26-2018

Warm Up

Roxanne

Skill

Divide your PR mile by 4

Perform 4 400m run at a faster pace 

90 second rest between sets

Metcon

800m Run

Then AMRAP

6 KBs

6 burpee- box jump overs

10 minute cap

Monday 6-25-2018

Monday 6-25-2018

Warm Up

2 Rounds

15 banded GMs

10 Lateral band walk

Strength

Deadlift- use your number established by CrossFit Total

5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%

Rest 2 minutes

AMRAP @ 85%

Metcon

21-15-9

Cleans (135#/95#)

K2E

Friday 6-22-2018

Friday 6-22-2018

Warm Up

Guided PVC Snatch

Strength

Snatch Balance

1-1-1-1-1-1-1-1

Metcon

“Isabel”

30 Snatch (135#/95#)

Thursday 6-21-2018

Thursday 6-21-2018

Warm Up

2 minutes Doubles

10 OHS

Strength

Tabata

Doubles

Sit-ups 

Plank hold 

Metcon

21-15-9

T2B

Box Jumps

Tuesday 6-19-2018

Tuesday 6-19-2018

Warm Up

Dynamic Stretches

Shoulder Mobility

Skill

PR your 500m Row

Metcon

“Mel”

Teams of 2 or 3

AMRAP 15

15 Sit-Ups

12 calorie Row

9 Power Cleans (135/95 lb)

6 Pull-Ups

6 Synchronized Burpees