Dirty Tuesday


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

“Dirty Thirty”

800m run

30 kettle bell swings 1.5/1p

30 wall balls 20/14

30 box jumps 24/20

30 sumo dead lift high pulls 1.5/1p

30 pull ups

30 medball cleans 20/14

30 toes to bar

30 burpees

800m run
RX+

2/1.5p KBs

Box jumps 30/24

C2B

Thanks

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Oly wall Squat

quad smash

Metcon

Metcon (8 Rounds for weight)

EMOM 8min

2 Front squats

1 Jerk

@70% of jerk

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Accessory Work

Banded Crunches (4×25)

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

Tons of fun Saturday


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Lets slang some weight!


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

IT band smash

Banded hamstring

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

Metcon (6 Rounds for weight)

Every 90sec x6

100m run

2 hang snatch @75%

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Accessory Work

Banded Reverse leg curls (3×30)

Fran…..


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Tricep Smash

Banded Bully

Weightlifting

Metcon (12 Rounds for time)

EMOM 12min

Odd 5 tempo ring dips

Even 30sec hand stand hold
Tempo

55×0 =

5sec down

5sec pause at bottom

explode up

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10min cap

Accessory Work

Banded Pull Aparts (3×20)

Dubs


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

4 rounds

60 double unders

40 abmat sit ups

20 power cleans 95/65

Monday Funday


CrossFit 787 Mayaguez, Main – CrossFit

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Group Warm Up (No Measure)

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Back Squat (5×4 Increasing Weight Every Rep)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 Tire Flips

12 KB Swings 1.5/1 pood

14 Burpees

Barbells for Boobs


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

Jerk Progression

3 Press

3 Push Press

3 Push Jerk

3 Split Jerk Push Press (from Split Position)

3 Split Jerk Balance

3 Split Jerk

Metcon

Metcon (Time)

Team Double Grace

60 Clean and Jerks 135/95

Don’t over do it

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Couch stretch

It band smash

Weightlifting

Metcon (8 Rounds for reps)

EMOM 8min

1 PC + 1 hang squat clean

Add weight each round
Must be unbroken and only one attemp each min. If you fail go back down to the last weight you made and finish emom with that weight.

Metcon

Metcon (AMRAP – Reps)

6min

1 OHS 135/95

1 T2B

2 OHS 135/95

2 T2B

3 OHS 135/95

3 T2B

4….

4….
Continue adding 1 more rep each round till time runs out.

Rest 2min

Metcon (Time)

100 DUs

100 Abmat sit ups

Accessory Work

Good Mornings (Banded and seated 1×100)

Push, Push, Jerk


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Banded bully

Tricep smash

Then

Jerk Progression

Weightlifting

Metcon (6 Rounds for weight)

Every 90sec

2 push press + 1 split jerk @75% of PP

Metcon

Metcon (AMRAP – Rounds and Reps)

12min

10 chest to bar pull ups

15 HR push ups

20 double unders

Accessory Work

Banded Face Pulls (1×100)