Week 1 Day 2

Posted: April 25, 2017 in Uncategorized

26.2 CrossFit – LBN

Shoulder Press (3×5)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Push Ups

400M Run

Week 1 Day 3

Posted: April 25, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (3×3 @ 70%)

Snatch (3×3 @ 75%)

Metcon (Time)

5 RFT

15 Box Jumps 24/20

400M Run

Week 1 Day 2

Posted: April 24, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds

1 wall walk

:20s noes to wall hold

5ea hip taps

Walk down from the wall as gracefully as possible

Metcon (AMRAP – Reps)

4 Rounds

12 Shoulder to overhead 115/85

Amrap Tricep Extensions 35/25

Rest 2:00

Your score is total reps of tricep extensions

Metcon (Time)

15-12-9-6-3

Wall Balls 20/14

Pull Ups

<7 Min Goal

Week 1 Day 1

Posted: April 23, 2017 in Uncategorized

26.2 CrossFit – LBN

Air Squat (3×12)

Coach spend some time on this. Make them pretty

Metcon (Time)

21-18-15-12-9-6-3 Reps of:

KB Goblet Squats

Sit Ups

Week 1 Day 1

Posted: April 23, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Clean & Jerk Warm Up (No Measure)

With PVC:

5 hang power clean from mid thigh

5 power clean from just above knee

5 power clean from just below knee



5 hang squat cleans from mid thigh

5 squat cleans from above the knee

5 full squat cleans from floor



5 push press

5 push jerk

5 split jerk

Metcon (Time)

4 RFT

8 Front Squat 95/65

8 e/l FR walking lunges 95/65

Rest 2:00

Metcon (Weight)

12 Min Alt Emom

3 Clean & Jerk @ 75%

12 Toes To Bar

Partner WOD!

Posted: April 21, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP w/Plate (45/25):

400 m run w/ plate (run w/ partner w/o plate)

40 Ground to OH (rest)

30 OH Walking Lunge Steps (lunge w/o plate)

20 Plate Back Squats (air squats)

One plate shared between partners, person w/o plate does parentheses, start of WOD is the last time plate touches the ground for 22 minutes, 10 burpees each as penalty each time plate touches the ground during WOD.

Week 16 Day 5

Posted: April 20, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

2x Through

10 Wall Facing Air Squats

10 Single Leg Deadlifts w KB

5 KB Goblet Squats w 5 sec hold at bottom

5el barbell front rack walking lunges

Back Squat (5@40% 5@50% 5@60% of tr max)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

200M Run

7 Deadlifts @ 70%