Jan 30, 2015

Main – CrossFit

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Group Warm Up (No Measure)

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Clean Progression

3 Front Squat

3 Hip PC

3 Above knee PC

3 Below Knee PC

3 Floor to below knee

3 Floor to below knee pause then PC

3 PC from floor

3 PC to pause then FS

3 Cleans

Metcon (10 Rounds for weight)

10 min EMOM

1 hang power clean, 1 power clean

Increase weight each round

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

12 Box Jumps 24,20

8 Hand Stand Push Ups

10 KB swings 1.5/1

Weighted Sit-ups (4×20)

Open Gym


Main – CrossFit

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Open Gym – Missed WOD/Bench Mark/Skills

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Jan 26, 2015


Main – CrossFit

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Group Warm Up (No Measure)

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Squat Clinic

Snatch Progression

3 behind the neck snatch grip press

3 OHS

3 position snatch ballance

2 Hip PS

2 above knee PS

2 below knee PS

2 lift off

2 lift off pause PS

2 PS

2 PS pause OHS

2 Snatch

Metcon (10 Rounds for weight)

10 min EMOM of

1 hang snatch, power snatch

Increase weight each round.

Metcon (3 Rounds for reps)

3 Min AMRAP of

10 Thrusters 95/65

25 DU

Rest 90 seconds

3 Min AMRAP

12 Thrusters 95/65

30 DU

Rest 90 seconds

3 Min AMRAP

14 Thrusters 95/65

35 DU

Good Mornings (Banded)

Jan 23, 2015

Main – CrossFit

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Group Warm Up (No Measure)

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Snatch Progression

3 behind the neck snatch grip press

3 OHS

3 position snatch ballance

2 Hip PS

2 above knee PS

2 below knee PS

2 lift off

2 lift off pause PS

2 PS

2 PS pause OHS

2 Snatch

Hang Snatch (Find 3RM 15 MINS)

Metcon (Time)

21,18,15

Box Jump 24,20

Barbell Thruster 45/35

Abmat SU

Jan 21, 2015

Main – CrossFit

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Group Warm Up (No Measure)

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2×1:00 Arc Hollow Hold

2×1:00 Hollow Hold

Push Jerk (5×3 Increase weight each set, touch and go)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Deadlift 225/165

25 DU

Good Mornings (Banded)