Category: Workout of the Day

07/29/2014
29
Jul
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Main – CrossFit

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Weightlifting
1: Snatch Balance (4×2)

add in weight every round ending with the heaviest set of 2 snatch balance possible.
2: Snatch Grip Power Jerk (4×2)

add in weight every round ending with the heaviest set of 2 power jerk possible with a snatch grip.
3: Snatch Pull (4×2)

Please use 100-110% of your 1RM snatch for all 4 rounds.
Metcon
Metcon (4 Rounds for time)

4 rounds for times:
20 calorie row!

07/28/2014
28
Jul
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Main – CrossFit

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Weightlifting
1: Bodyweight Power Clean (3xME)
2: Clean Pull (3×2)

Please use 110% of your 1RM clean for all three rounds.
3: Push Jerk (3×2)

Please use 80-85% of your 1RM jerk for all three rounds.
Metcon
KB Annie (Time)

50-40-30-20-10
Russian KB swings (55/35)
25-20-15-10-5
Ab-mat sit-ups

07/25/2014
25
Jul
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Main – CrossFit

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Metcon
1: Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):
6 thrusters (135/95)
12 box jumps (24/20)
Metcon (4 Rounds for time)

4 rounds for times:
200m run
140′ bear crawl
140′ broad jump
-rest 2 minutesabsolutely no galloping during the bear CRAWL! Hands and feet in a line.

07/24/2014
24
Jul
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Main – CrossFit

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Open Gym
Open Gym (No Measure)

Work on your weaknesses or make up a workout that you missed earlier this week! Have fun!

07/23/2014
23
Jul
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Main – CrossFit

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Metcon
Metcon (3 Rounds for reps)

From 0:00 to 7:00 perform:
3 rounds
10 burpees over the bar
15 deadlifts (165/105)
20 double unders

From 7:00 to 14:00 perform:
3 rounds
10 pull ups
15 shoulder-to-overhead (75/45)
20 KBS (53/35)

From 14:00 to 21:00
800m run
-then amrap
toes-to-barIf you do not complete a certain set within the time limits please make note of it and move on as your score is reflected by reps completed per round. Each round is scored by reps completed.

07/22/2014
22
Jul
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Main – CrossFit

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Weightlifting
Split Jerk (1RM)

10-15 minutes to find heaviest possible split jerk.
Metcon
Metcon (Time)

Happy Birthday Coovette!!

3 rounds for time:
7 stone to shoulder squats (90/70)
7 HSPU
24 double unders
-then
cash out: 91 double unders

07/21/2014
21
Jul
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Main – CrossFit

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Weightlifting
Front Squat (1xME)

5 @ 70%
3 @ 80%
1 @ 90-95%
1 @ 95-100%
1 @ 100-100+%
1 @ 100+%

Metcon
Metcon (Time)

For time:
50 Jumping back squats (45/35)
50 Hang power cleans
50 Shoulder to overhead

Rx+: (115/75)
*use the same weight for all three movements. do not partition the reps… complete as written.