Friday 22, June 2018

Warm Up
2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats

 Ready
30 toes 2 bar
30 Strict leg raises

Snatch grip deadlift
5x5
115% of max snatch

Metcon
5x
25 box jumps
15 toes to bar
5 HSPU

Thursday 21, June 2018

Warm Up
2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats

 Ready
7 min AMRAP
10 Star fish
10 V outs
10 Ab burn outs -  1 rep = to knees to chest, legs out, legs up, legs down

Clean
Squat 3x5 at 60/65/70%

Jerk
3x5 @ 60/65/70%

 Metcon
4x
10 pull ups
10 OHS 60/42.5
10 push ups

Wednesday 20, June 2018

Warm Up
2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats

Ready
6 min plank
Note time at first break

Snatch high pull
5x3 at 75% of snatch

Clean pull
5x3 at 100% of clean

Metcon
5x
20 Wall balls
20 American Swings 32/24kg
125m Row Sprint

Tuesday 19, June 2018

Warm Up
2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats

Ready
3x
20 GHD sit-ups
20 v-ups
20 hollow rocks

Back Squat
3 sets of 5 at 60/65/70%

Push Press
3 sets of 5 at 60/65/70%

Metcon
10min EMOM
3 snatch - can be full or power 60/42.5kg
GREAT FORM - you have time
3 burpees
1 point every completed round
(This is Isabel - but we all know what I think of fast snatch for time....)

Monday 18, June 2018

Warm Up - 10 minutes to complete
2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats

Ready
5 min AMRAP
20 two count mountain climbers
20 four count butterfly kicks

Snatch
3 reps at each 70/75/80% then 3 rep max
15 minutes

Metcon
“Josie”
1 mile run
3x
30 burpees
4 power cleans 70/50kg
6 front squats
1 mile run
RX - wear 20lb vest
30 minute time cap

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Friday 15, June 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 Strict push ups
15 OH PVC wall squats
1 minute third world squat

Ready
100 weighted ab mat sit ups

Snatch
2x60% - 2x70% - 2x80% - 1 heavy single
all in the HOLE

Overhead Squat
75% 3x5

Metcon
14 min EMOM
7 jump squats - get your butt down - EXPLODE up
SPRINT - yes normal backside of building

Thursday 14, June 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 Strict push ups
15 OH PVC wall squats
1 minute third world squat

Ready
50 evil wheels

Front Squat
75% 3x5

Snatch Grip deadlift
95% of your max snatch 3x8
Work on explosive power - open up at the top

 Metcon
3x
25 goblet squats 24/16kg
25 KB swings
25 deck squats
25 American swings

Wednesday 13, June 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 Strict push ups
15 OH PVC wall squats
1 minute third world squat

Ready
3x15 each side
Starfish
V-outs
Bicycle with single leg hip hike

Clean
75% 3x5

Jerk
Push Jerk
65% 3x5

Metcon
6x
3 deadlifts  60/42.5kg
6 clean and jerks
9 toes 2 bar

Tuesday 12, June 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 Strict push ups
15 OH PVC wall squats
1 minute third world squat

 Ready
5x
30 second on 30 second off
Front rack hold 115%
***no belt

Back Squat
5x5 @ 75% of your max

Push Press
5x5 @ 75% of your max

Metcon
2-4-6-8
Bar muscle ups - no jumping work transitions
10-15-20-25
Shoulder 2 OH 52.5/40kg
30-60-90-120
Double unders

Friday 8, June 2018

Warm up
400m run under 2:10
3x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats

Ready
6 min AMRAP
10 robot push ups e/s
10 weighted superman's
10 hollow rock

OLY CYCLE

Squat clean 70% 3x5

Jerk 60% 3x5

****if you want power cycle see your coach daily

Metcon

10x every 90 seconds

3 power cleans 

5 front squats

7 push jerks

60/42.5kg

score = every completed round

Thursday 7, June 2018

Warm up
400m run under 2:10
3x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats

 Ready
Front rack hold and squat
50% last week weight
30 sec hold standing
15 sec front squat hold
30 sec rest
***no belt - focus on position - UPRIGHT

 OLY CYCLE
Snatch grip deadlift 90% of your snatch 3x8
****if you want power cycle see your coach daily

 Metcon
12 minutes or 5 rounds
12 calorie row
12 burpees
12 American swings 24/16kg
12 Toes 2 Bar

Wednesday 6, June 2018

Warm up
400m run under 2:10
3x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats

 Ready
3x15 of each
Starfish
V-outs
Butterfly crunch

OLY CYCLE 

Power snatch 70% 3x5

Snatch push press + OHS 70% 5x1+5 

****if you want power cycle see your coach daily

Metcon

18-14-10-6-2

Front rack lunges 52.5/35kg - total reps

Bar over burpees

HSPU

Tuesday 5, June 2018

Warm up
400m run under 2:10
6x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats

Ready
2x
1 min plank
1 min side pulsing plank - right
1 min plank
1 min side pulsing plank - left

OLY CYCLE 

Back squat 70% 5x5

Push press 70% 5x5

****if you want power cycle see your coach daily

Metcon

3x

50 wall balls 

400m run

Monday 4, June 2018

Warm up
400m run under 2:10
6x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats

Ready
Front rack hold and squat
50% last week weight
30 sec hold standing
15 sec front squat hold
30 sec rest
***no belt - focus on position - UPRIGHT

Power Clean
70% 3x5
Push Jerk
60% 3x5

Metcon
Death By 10m SPRINTS
EMOM increase your distance 10m until you can’t complete the distance in the time
I.E min 1 = 10m min 5=50m min 10=100m in 10m encraments

Friday 1, June 2018

Warm up
4x 200m run
2 rounds of Cindy
*one round Strict

Ready
5x
30 sec on Front rack bar bell hold
30 sec off
115% of max FS
***No belt
Then
4x
20 weighted v-twist each side
20 four count flutter kicks

Assessment
Row 1000m
2x as fast as possible
4 min rest between

Metcon
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull-ups
***if this "lady" doesn't leave the taste of CrossFit in your throat you did it wrong