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Monthly Archives: July 2016

CrossFit Class Workout 7/30/2016

A. Snatch (Heavy Single)

 

B.  Power Clean + Push Jerk (Heavy Single)

 

C.  For reps

AMRAP 7 Minutes

Muscle ups

By |July 30th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 7/30/2016

CrossFit Class Workout 7/29/2016

A.  Squat Clean Thruster (Heavy Set of 2 Touch’n go)

 

B.  8 Rounds for time

8 rounds

20 cal Air Bike

15 toes to bar

10 HSPU

-Rest 1:00 b/t rounds-

By |July 29th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 7/29/2016

CrossFit Class Workout 7/28/2016

A.  For time

Row

10 Rounds

25 Calories

*1:1 work to rest

 

B.  For time

10-8-6-4-2

Clean and Jerk (60% of your 1 RM Clean and Jerk)

5-4-3-2-1

Legless Rope Climb

By |July 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/28/2016

CrossFit Class Workout 7/27/2016

A.  Clean and Jerk , Work up to your heaviest set of 3+1, 2+1, 1+1

*work up to your heaviest set of 3+1 (3 Cleans + 1 Jerk), then 2+1 (2 Cleans + 1 Jerk), and

*all 3s and 2s should be touch and go

 

B.  Deadlift (5 Sets for 3 Reps)

 

C.  For time

Row

4x500m 1:00 rest b/t

-Rest 5:00-

4x500m 1:00 rest b/t

By |July 27th, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/27/2016

CrossFit Class Workout 7/26/2016

A.  Snatch + Overhead Squat (Work to a heavy 4 (1 Snatch + 3 Overhead Squat))

 

B.  Push Press (Work to a heavy single using 3, 2, 1, 1, 1 Reps)

 

C.  For time

5 rounds

15 SDHP (95/65)

15 Push Press (95/65)

By |July 26th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 7/26/2016

CrossFit Class Workout 7/25/2016

A.  Front Squat

1×5 70%

1×4 80%

1×3 85%

1×3 90%

 

B.  For reps

AMRAP 12 minutes

2, 4, 6, 8, 10, 12, 14, 16, 18…

Burpee Box Jump Over (24”/20”)

4, 4, 4, 6, 6, 6, 8, 8, 8…

Dumbbell Snatch (65/45)

By |July 25th, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/25/2016

CrossFit Class Workout 7/23/2016

A.  Snatch (Heavy Single using the rep scheme 3, 2, 1, 1, 1)

 

B.  Clean and Jerk (Heavy Single using the rep scheme 3, 2, 1, 1, 1)

 

C.  For time

21-15-9

Power Clean (60% of your 1 RM Power Clean)

Muscle Up

By |July 22nd, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/23/2016

CrossFit Class Workout 7/22/2016

A.  Bench Press (6 sets for 2 reps)

 

B.  For time:

3 rounds

12 Dumbbell Snatch Right Arm (75/50)

24 sit ups

48 Double Unders

12 Dumbbell Snatch Left Arm (75/50)

24 Sit Ups

By |July 21st, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/22/2016

CrossFit Class Workout 7/21/2016

A.  Squat Clean Thruster (Heavy Single using 3, 2, 1, 1, 1, rep scheme)

 

B.  For reps

AMRAP 12 Minutes

3, 3… 6, 6… 9, 9…

Calorie Row

Shoulder Press (95/65)

keep climbing the ladder adding 3 reps each set. So after 9 and 9 you would do 12 and 12, 15 and 15 and so on…..

By |July 20th, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/21/2016

CrossFit Class Workout 7/20/2016“

A.  Snatch EMOM (5 Sets for 5 Reps)

Minute 1-5 75%x1

Minute 6-10 80%x1

Minute 11-15 85%x1

Minute 16-20 80%x1

Minute 21-25 75%x1

*all reps on the minute. This will take 25:00

 

B.  Metcon (Time)

3 rounds

30 sit ups

60 double unders

By |July 19th, 2016|CrossFit|Comments Off on CrossFit Class Workout 7/20/2016“