Strong upper


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Banded Shoulder bias
Lat foam roll

Weightlifting

Push Press (1RM)

Metcon

Metcon (Time)

22 pull ups
then
2 rounds
12 dead lifts 135/95
9 hang cleans
6 push press
Then
20 bar facing burpees
Then
2 rounds
12 dead lifts 135/95
9 hang cleans
6 push press
Then
22 pull ups
15 min cap

Accessory Work

Banded Face Pulls (1×100)

Man, it’s dirty in here…


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

Weightlifting

Clean (Find 1RM)

Metcon

Metcon (Time)

80 double unders
50 kettle bell snatches 1.5/1p
40 box jump overs 24/20
30 pistols alternating
25 pull ups
5 muscle ups
15min cap

Accessory Work

Banded Crunches (4×25)

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

08162014


Main – CrossFit

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Group Warm Up (No Measure)

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Clean (Take 12 minutes to find a heavy clean)

Metcon (6 Rounds for time)

Every 5 minutes fo 30 minutes:
400m run
12 Pull Ups
1 Clean

Go hard and fast each round!! Add weight to the clean each round.

A bunch of jerks


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Banded bully
Lat smash

Weightlifting

Push Jerk (Find 3RM)

12min

Metcon

Metcon (Time)

21-18-15-12-9-6-3
Hand release push ups
Kettle bell swings 1.5/1p

Accessory Work

Weighted Sit-ups (3×30)

Tue Aug 12


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

4 rounds
1min hand stand hold
1min L-Hold
1min max reps double unders
400m run
With a running clock, both holds are an accumulation of 1min. If you lose position, time stops. Once position is re established time continues.

Quad Monday


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Couch stretch
Banded Oly wall squat

Weightlifting

Front Squat (Find heavy single or new 1RM)

Metcon

Metcon (Time)

2015 CF Games 21-15-9
8 dead lifts 155/115
7 cleans
6 snatches
8 pull ups
7 chest to bar
6 bar muscle ups
6 dead lifts
5 cleans
4 snatches
6 pull ups
5 chest to bar
4 bar muscle ups
4 dead lifts
3 cleans
2 snatches
4 pull ups
3 chest to bar
2 bar muscle ups
12min cap

Accessory Work

Banded Crunches (4×25)

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

Heavy hangin shoulders


Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Lat foam roll
Tricep smash

Weightlifting

Push Press (Find 3RM)

Metcon

Metcon (Time)

3 rounds
400m run
10 shoulder to over head 135/95
10 lateral bar over burpees

Accessory Work

Weighted Sit-ups (3×30)