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Monthly Archives: June 2014

CrossFit Class Workout 7/1/14

A. segment snatch x 2 x 5 (pause at knee)

B. snatch grip push press x 5 x 3

C. “jackie”

-row x 1k

-thrusters x 50

-pull ups x 30

CrossFit Class Workout 6/30/14

A. front squat x 3 x 5 75%

B. jerk x 3 x 5 75%

C. 6 min amrap:

buy in 400m run then,

-power clean and push jerk x 5

-bar facing burpee x 5

 

CrossFit Class Workout 6/28/14

A. build to a heavy 3 rep push jerk, no rack

B.3 rounds for time:

-box jumps x 30

-thrusters x 30

-push ups x 30

-cal row x 30

***complete in teams of 2

CrossFit Class Workout 6/27/14

A. ohs w/ 3 sec pause x 3 x 5

B. snatch dl x 3 x 3

C. on alternating min for 21 min:

-double unders x :45

-assault bike x :45

-weighted plank x :45

CrossFit Class Workouts 6/26/14

A. 4 sets:

-ring pull ups x 5-8

-pendlay rows x 8

B. death by:

-hang power snatch

-ttb

CrossFit Class Workout 6/25/14

A. muscle clean + push press x 2+3 x 5

B. hang clean + clean x 1+1 x 5

C. for time:

-row x 500m

-burpees x 20

-kb swings x 30

-burpees x 20

-row x 500m

CrossFit Class Workout 6/24/14

gratz to everyone who pr’d yesterday

A. 3 sets:

-gh sit up x 15

-db curl + press x 10

-flr x 1:10

B. bench press x 4 x 5

C. 4 rds for time:

-run x 400m

-farmer carry x 20om

CrossFit Class Workout 6/23/14

A. back squat, set a new 1rm

B. back squat x amrap @ 80% of todays 1rm

C. 21-15-9

-pull ups

-dead lifts

CrossFit Class Workout 6/21/14

A. hang snatch x 3 x 5

B. snatch dl x 3 x 3 100%

C. 10 min max calories on assault bike

*** in teams of two bike for max calories switching as needed

CrossFit Class Workout 6/20/14

A. 3 sets:
-russian twist x 20
-band walk x 15 steps per side
-l sit x :20

B. 10-1
-power clean
***20 double unders bt each set of power cleans