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Monday, August 22nd 2016

Crossfit

A) Find a heavy triple back squat. Then do 3×5 @ 80-85% of 3RM.

 B) 10 min AMRAP:

8 plate burpees (45/25lb)-10 OH plate lunges-12 toes to bar

Rx-Plus

55/35lb plate (colored plates)

Metcon class 

A) 20 min alternating EMOM

1) 4 pullups-8 pushups-12 air squats

2) Run 200m

*Can scale down to 3-6-9 reps, or scale up to 5-10-15 reps

B) 3 rounds: 20 db weighted butterfly sit-ups/ 30 mountain climbers

Saturday, August 20th 2016

Crossfit

30 minutes
 With a partner, alternating minutes (one person  works on even minute, one on odd minute)
AMRAP: 2 burpees-4 pull ups- 8 push ups-12 goblet squats (53/35lb)
*Start on the next minute where you left off.

Rx-Plus

CTB pullups and 62-70lb/53lb kb

Metcon class

30 min AMRAP:
Run 200m
10 toes to bar (or 10 knees above hips)
10 ring rows
10 db lunges/side
Rest 1 minute

Friday, August 19th 2016

Crossfit

A) 800m-600m-400m-200m. All @ 90%+ effort. @min 0 run 800m. @ min 7 run 600m. @ min 12 run 400m. @ min 16 run 200m.

B) 4 rounds of

8 strict chin-ups-4 heavy deadlifts (265/185lb)-12 deficit pushups or ring pushups-4 deadlifts

Rx-Plus

315lb+/205lb+

Metcon class

A) 25 min AMRAP: 50m bear crawl-4 db front squats-8 db push press-12 db thrusters -50m db walking lunge (35-45lb)/(25-35lb)

B) 12×30 secs on 30 secs off alternating between handstand hold/side-plank hold/L-hang hold.

Thursday, August 18th 2016

Crossfit

A) Find a heavy single front squat in 20 minutes. If you find it early then do mobility/skill work of choice

B) Open WOD 13.3

12 minute AMRAP

150 wallballs-90 double unders-30 muscle ups (or 30 CTB pullups)

Metcon class

10 min EMOM: goblet lunges + hand release pushups

Rest 4 minutes

10 min EMOM kb swings + sit-ups

Rest 4 minutes

10 min EMOM: medball/slamball cleans + burpees

*For each EMOM athletes chooses number of reps, but it must be equal reps for each movement. Ex: 10 kb swings +10 sit-ups every minute. For lunges count total reps, aka 6 lunges and 6 pushups would be 3/leg.

Wednesday, August 17th 2016

Crossfit

A) 2 power cleans + 2 hang (squat) cleans + 2 split jerks.

(All touch and go, ascending weight if form is good)

Go every 2:00 for 6 rounds.

B) 50 burpees-50 alternating db snatches (50/35lb) -50 burpees

Rx-Plus

70/50lb

Metcon class

Fight gone bad style workout: 6 1-minute stations, 5 rounds

1) wallballs 2) double unders 3) V-ups 4) plate burpees 5) calorie row 6) rest

Tuesday, August 16th 2016

Crossfit

A) 8 minute skill EMOM: Alternate between 10-14 pistols total and 5-10 strict HSPU or box HSPU

B) 4×3 min on 3 min off 500m row + max reps alternating each interval between 1) and 2)

1) pullups 2) clusters (95/65lb)

Rx-Plus

1) chest to bar pullups or bar muscle ups or ring muscle ups

 2) 115/75lb)

Metcon class    

A) 3 rounds: 200m farmers carry-20 db GTOH (35/25lb)

B) Death by burpee box jump

Monday, August 15th 2016

Crossfit

A) 3×6 back squats @75%+.

In between working sets 5-10 strict toes to bar and 8-10 strict ring rows.

B) 5 rounds: Run 200m-15 kb swings-10 box jump overs

Rx-Plus

70/53lb American kb swings

Metcon class

A) Every 7 minutes for 4 rounds: Run 800m + 30-40 air squats

B) For quality 4 rounds of  10 L-seat db press-40 sec weighted plank

Saturday, August 13th 2016

Crossfit

A) Buy in: 800m run

Then 10-9-8-7-6-5-4-3-2-1 of Thruster (95/65lb) -Hand release pushup-PVC pipe sit-up

Buy out: 400m farmers carry (53/35lb kbs of 50/35lb dbs)

B) Coaches choice

Rx-Plus

115/75lb and handstand pushups instead of hand-release pushups

Metcon class

A) 28 minute partner AMRAP: I-go-you-go style

10 10-meter shuttle sprints-1xlength of rig broad jump-1xlength of rig OH plate lunge (45/25lb)-10 plate burpees

*One person goes through entire complex before next person starts

B) Coaches choice