Week 15 Day 5

Posted: August 17, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3x through

Bear Crawl

Duck Walk

10 V Up

10 push up

Metcon (Time)

50 e/l walking lunges

400 Meter Barbell Carry 75/55

400 Meter Medicine Ball Run 20/14

400 Meter Run

Week 1 Day 3

Posted: August 16, 2017 in Uncategorized

26.2 CrossFit – LBN

Deadlift (3×5)

Metcon (AMRAP – Reps)

800M Run

For 8 minutes complete amrap

5 Deadlifts

5 ring rows

15 Sit Ups

Then run 800M
record overall time in notes

Week 15 Day 4

Posted: August 16, 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 (12×2@60%)

Deadlift (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMA)

Metcon (Time)

2 Rounds

10 Deadlift 185/135

20 Handstand Push up

30 Front Squats 95/75

use 1 bar.. change weight per movement

Week 1 Day 2

Posted: August 15, 2017 in Uncategorized

26.2 CrossFit – LBN

Shoulder Press (3×5)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Week 15 Day 3

Posted: August 15, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 Kettlebell swings

Right hand: 3 KB cleans, 3 kb clean to press, 3 kb snatch, 3 turkish get ups

3 Kb Swings

Left Hand: 3 KB cleans, 3 kb clean to press, 3 kb snatch, 3 turkish get ups

Metcon (Time)

45-30-15

Sit ups

Kettlebell Swings 53/35

Parallette L Holds ( seconds )

Plank Holds ( seconds )

Week 15 Day 2

Posted: August 14, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

50 Double Unders

2x through

Bear Crawl

10 Pull Ups

30 flutter kicks

Shoulder Press (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMA)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

1 Legless Rope Climb

10 Burpee

20 Double Under

Week 1 Day 1

Posted: August 13, 2017 in Uncategorized

26.2 CrossFit – LBN

Air Squat (3×12)

Metcon (Time)

4 RFT

300M Run

20 Air Squats

50 Flutter Kicks