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Monthly Archives: September 2016

CrossFit Class Workout 9/30/2016

A.  Clean + Front Squat + Push Jerk (Do on 1:45 if possible)

Rep Scheme:

1 Set of 1+4+1 (1 Clean+ 4 Front Squat+1 Push Jerk)

2 Sets of 2+3+1 (2 Clean + 3 Front Squat+1 Push Jerk)

1 Sets of 3+2+1 (3 Clean + 2 Front Squat+1 Push Jerk)

2 Sets of 4+1+1 (4 Clean + 1 Front Squat+1 Push Jerk)

1 Set of 5+0+1 (5 Clean+ 0 Front Squat+1 Push Jerk)

 

B.  AMRAP 12

6 tire flip

1 legless rope climb

By |September 30th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/30/2016

CrossFit Class Workout 9/29/2016

A.  Metcon (2 Rounds for time)

2 rounds

30 wall ball (20/14)

15 power clean (185/135)

30 GHD

15 HSPU

30 box jump over (24/20)

15 power clean (185/135)

30 pistol

15 muscle up

By |September 29th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/29/2016

CrossFit Class Workout 9/28/2016

A.  Metcon (Time)

100 double under

15 power snatch (155/105)

15 bar muscle up

*Power Snatch shouldn’t be over 80% of 1 RM.

 

B.  Metcon (Time)

50 toes to bar

50 wallball (20/14)

50 box jump over

50 dumbbell snatch (75/50)

By |September 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 9/28/2016

CrossFit Class Workout 9/27/2016

A.  Clean + Front Squat + Push Jerk

1+5+1 (1 Clean + 5 Front Squat + 1 Push Jerk)

2+4+1 (2 Clean + 4 Front Squat + 1 Push Jerk)

3+3+1 (3 Clean + 3 Front Squat + 1 Push Jerk)

4+2+1 (4 Clean + 2 Front Squat + 1 Push Jerk)

5+1+1 (5 Clean + 1 Front Squat + 1 Push Jerk)

1 Set of 6+0+1 (6 Clean + 1 Push Jerk)

 

B.  Metcon (No Measure)

10 rounds of hill sprints

*Take as much time as you need on the way down.

By |September 27th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/27/2016

CrossFit Class Workout 9/26/2016

A.  Metcon (Time)

2 person  teams

100 double under (each)

75 calorie row

30 legless rope climb

Time Cap: 15:00

*After the 100 double under each, get the work done.

*Do regular rope climbs if you are not comfortable with legless.

 

Rest 10 minutes

 

B.  Metcon (Time)

2 person team

150 wallball (20/14)

100 power clean (155/105)

50 muscle up

Time Cap: 20:00

*Get the work done. Split reps as needed.

By |September 26th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/26/2016

CrossFit Class Workout 9/24/2016

A.  Deadlift (7 sets of 3, heavy)

 

B.  Metcon (Time)

5 rounds

10 Power Cleans (205/135)

20 GHD

40 double under

By |September 24th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/24/2016

CrossFit Class Workout 9/23/2016

A.  Metcon (8 Rounds for time)

8 rounds

New round every 2:30

250m row

15 push press (135/95)

 

B.  Metcon (4 Rounds for reps)

4 sets max reps strict pull up

-3:00 rest between sets-

By |September 23rd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/23/2016

CrossFit Class Workout 9/22/2016

A.  For time At 0:00

10-8-6 Muscle up

5-4-3 squat clean thruster (185/135)

 

B.  For time At 20:00

10-8-6 Muscle up

5-4-3 squat clean thruster (185/135)

 

C.  For time At 40:00

14 muscle ups

7 squat clean thruster (185/135)

By |September 22nd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/22/2016

CrossFit Class Workout 9/21/2016

A.  For time

Partner Workout:

100 calorie assault bike

100 box jump over (24″/20”) no touch

100 pistols

200 Double Under

100 pistols

100 box jump over (24″/20”) no touch

100 calorie assault bike

*50 Minute Time Cap

By |September 21st, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/21/2016

CrossFit Class Workout 9/20/2016

A.  For speed

9 sets of Hill Sprints

Run up then walk back down. Take your time on the rest and go fast on the way up.

 

B.  Power Snatch (6 sets of 6 on 2:00)

Use 90% as your max, take 70% of that number. Keep it touch’n go if possible

 

C.  Snatch Pull (3 sets 3 reps.  Go heavy and by feel.)

By |September 20th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 9/20/2016