Category: Workout of the Day

08/19/2014
19
Aug
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Main – CrossFit

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Weightlifting
Back Squat (1RM)
Metcon
Metcon (Time)

For time:
21-15-9
Deadlift (225/150)
Pull-up
-before every set perform 140′ bear crawl

Rx+: (275/185)

08/18/2014
18
Aug
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Weightlifting
Metcon (Weight)

Every 90 seconds for 6 rounds:
4 strict presses
8 toes to bar
Metcon
Metcon (Time)

For time:
2k row
100 double unders
75 air squats
50 push ups
25 power cleans (165/105)
-25 minute cap

08/15/2014
15
Aug
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Weightlifting
1: Snatch Pull (3×2)

use 105% for all three rounds
2: Snatch Balance (3×2)

Use approximately 80-90% of 1RM
3: Snatch (5×2)

Work up to the heaviest set of 2 possible
Metcon
Fran (Time)

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

08/13/2014
13
Aug
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Metcon
TK (AMRAP – Rounds)

20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood

08/12/2014
12
Aug
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Weightlifting
Metcon (Weight)

EMOM 12 minutes:
even – 1 power clean + 1 squat clean
odd – 5 pull ups + 10 air squats
Metcon
Metcon (AMRAP – Rounds and Reps)

2 person teams!!
Amrap 8 minutes:
pA) run 200m with a plate (45/25)
pB) performs amrap:
8 burpees
16 sit ups
24 walking lunges
-switch when runner gets back in to gym.
Midline
Metcon (No Measure)

3 rounds for completion:
9 barbell roll outs
7 weighted hip extensions
5 strict toes-2-bar

08/11/2014
11
Aug
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Main – CrossFit

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Weightlifting
Front Squat (1×1)

Please follow this rep scheme:
5-3-1-5-3-1
and this percentage scheme:
80-85-90-85-90-95%

Skill
Rope Climb (Practice)
Metcon
Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes:
2 rope climbs
5 hang squat cleans (165/105)
8 HSPU
200m run

8/08/2014
08
Aug
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Gym Challenge!
Grip Test (2xME)

flip a plate as many times as you can using 1 hand
Weightlifting
1: Split Jerk (1RM)
Metcon
Metcon (3 Rounds for time)

3 rounds for times:
750m row
15 lateral burpees over the ERG or parallette
10 Ground-2-Shoulder to Shoulder-2-OH (165/110)

Rx+: (205/130)