Wednesday 07.30.14

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WARM-UP
Jog 400m
PVC Mobility
2X’s – 5 Med ball squat cleans, 5 hip
thrusters.
Mobilize wrists and forearms, hips,
and shoulders … coaches choice

OLY
Squat Clean 3-3-3-2-2
Working to touch and go…

METCON
3 RFT:
50 Double Unders
20 Dynamic Plate Push-ups

F: 75 Singles; 15# Plate
P: 100 Singles; 25# Plate
C: 50 DU; 45# Plat

AP: 50 Wall Ball Sit-ups

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Tuesday 07.29.14

WARM-UP
40 DU’s or 80 Singles
PVC Mobility
2X’s – 5 Mod. Burpees, 5 Straight leg
sit-ups, 5 Supermans
Shoulder band mobility, hip mobility
on the rig.

SKILL
Ring MU Progression

METCON
8:00 AMRAP
10 Power Cleans
8 KB Swings
6 Box Jumps

F: 65/45; 35/20#; 16/12″
P: 95/65; 53/35#; 20/16″
C: 135/95; 70/53#; 24/20″

AP: 2 X 20 Russian Twists

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Monday 07.28.14

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WARM-UP
Row 500m
PVC Mobility
Shoulder Band Stretch
10 Arm Circles
10 Push-ups
10 Self-Huggers

STRENGTH
Strict Press 5 X3
Build up to a heavy 3.

METCON
200m Run
20 Renegade Rows
200m Run
20 DB Snatch
200m Run
20 DB Thrusters
200m Run
200m Farmers Carry

F: 25/15# P: 35/25# C: 45/35#

AP: 3 x 10 DB Roll Backs

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Sunday 07.27.14

1:00 = Yoga for CrossFit

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Saturday 07.26.14

2 person partner team:

2 rounds for time:
50 deadlifts (total)
200m relay (each)
50 power cleans
200m relay (each)
50 squat clean thrusters
200m relay

f = 85/55
p = 105/65
c = 135/95

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Friday 07.25.14

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WARM-UP
Jog 400m
PVC Mobility
Lunge Stretch, Pigeon Stretch, Couch
Stretch, Shoulder Mobility with Band
2 Rounds of: 10 Air Squats + 5 Pushups

STRENGTH:
Back Squat 3X8 @ 65% of Max
1 Set of 10 empty barbell
3 X 10 KB Strict Press

METCON
3 Rounds of:
4:00 Running Clock
Run 400m
Max Effort Wall Ball

F: 14/10#
P: 16/12#
C: 20/14#

AP: 3X5 Turkish Get-ups each side

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Thursday 07.24.14

WARM-UP
Row 300m
PVC Mobility
5 X Down Dog to Up Facing Dog (yoga)
5 X Hip Rotators – Each Leg
10 X OH Band Pull Aparts
Buergner Warm-up with Empty BB

OLY:
Hang Snatch + Full Snatch
6 X 1 – Look to increase weight each set

METCON
4:00 EMOM
15 Sumo Deadlift High Pull

3 RFT:
10 KB Swing
20 Single Arm Front Rack KB Lunge Steps
200m Run

F: 14/10#; 25/18#
P: 16/12#; 35/25#
C: 20/14#; 53/35#

AP: Mobilize Individual Tight Spots

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Wednesday 07.23.14

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WARM-UP
40 Jumping Jacks
PVC Mobility
10 Band Pull-aparts
10 Spealer Circles
Lunge Stretch, Pigeon Stretch, 10 Iron
Crosses, 10 Scorpions

STAMINA:
250m Row + 200m Run + 50 DU’s
3 X 10 Band Pull Downs

METCON
4 RFT:
15 Deadlift
15 Burpee Bar Hops
15 DB Push Press

F: 95/65#; 20/12#
P: 135/95#; 30/20#
C: 155/115#; 45+/30+#

AP: 5 X 5 Negative Pull-ups

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Tuesday 07.22.14

WARM-UP
Jog 400m
PVC Mobility
10 Leg Swings, Lunge Stretch, Money
Makers, Band shoulder mobility
10 Empty BB Snatch DL + Hang Snatch
10 Push-ups

SKILL:
Rope Climb Clinic – 5 X 1 Rope Climbs
3 X 5 Strict Pull-ups (weighted if poss)

METCON
20-15-10
Power Snatch
Ring Dips

F: 55/35#; Box Dips
P: 85/55# ; Assisted Ring Dips
C: 105/75#; Ring Dips

AP: 50 Hollow Rocks

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Monday 07.21.14

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WARM-UP
Row 250
PVC Mobility
15 Good Mornings
15 Supermans

Mobility: Coach Lead – shoulder band work, leg swings, cat/cow; scorpions

STRENGTH:
Deadlift 5-5-3-3-3-1
3X5 Weighted Pushups

METCON:
12:00 AMRAP
15 MB Squat Cleans
10 Toes To Bar
5 Wall Climbs

F: 14/10#; T2Pole; Modified Climb
P: 16/12#; Knee Raises: Mod Climb
C: 20/14#; T2B; Chest to Wall

AP: Tabata Plank Holds

 

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