It sure is dirty in here….


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

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
Mobility prior to progression

Foam Roll Ankle

Partner Hamstring stretch

Weightlifting

Power Clean (Find heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min

200m run

10 front rack stationary lunges 135/95 (alternating)

10 sumo dead lift high pulls 135/95

Accessory Work

Sit-ups (4×25 weighted )

Hero WOD Sat


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Tempo 2

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Banded Oly wall squat

Quad smash

Back Squat (12×2 @55% 10×0 tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min

10 deadlifts 155/105

10 over head squat 155/105

10 burpees over the bar

10 pistols alternating
Rx+ 175/115

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

Push Up


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Shoulder Mobility

Weightlifting

Floor Press (Find a heavy triple)

Metcon

Metcon (4 Rounds for time)

50 double unders

4 Strict HSPU

3 C2B

20ft HS Walk

1 Bar muscle up
4 rounds each with 4min time cap and 2 min rest after cap

Accessory Work

Knees To Elbow (3×20)

Squats


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded super frog

Banded partner hamstring

Weightlifting

Back Squat (Find heavy single with 3 sec pause at bottom)

Metcon

Metcon (Time)

3 rounds

50 double unders

15 dead lifts 185/115

20 toes to bar

Accessory Work

Banded Reverse leg curls (3×30)

Hero WOD Sat


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Tempo


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded Oly wall squat

Quad smash

Back Squat (12×2 @50% 10×0 tempo)

Metcon

Metcon (Time)

21-15-9-6-3

Hang cleans 135/95

Toes to bar
Squat

Accessory Work

Banded Reverse leg curls

Amanda


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded bully

Banded lat

Weightlifting

Push Press (Find heavy double)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
15min cap

Accessory Work

Band pull aparts (3×20)

hold band with both hands chest level with arms straight. pull band apart till arms are straight out at your sides

Tuesday’s skill


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Gymnastics

Muscle-ups (Work muscle up or Kipping pull up progressions.)

Metcon

Metcon (15 Rounds for distance)

EMOM 15min

15 double unders

10ft HS walk