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Monthly Archives: October 2016

CrossFit Class Workout 10/31/2016

A.  Metcon (Time)

5 rounds

10 Power Clean (205/135).

10 bar muscle ups

Time Cap: 15:00

 

B.  Clean + Front Squat (6 Sets of 6 Reps. 1 set Every 2:00)

*Rep Scheme:

1+5 (1 Clean + 5 Front Squat)

2+4 (2 Clean + 4 Front Squat)

3+3 (3 Clean + 3 Front Squat)

4+2 (4 Clean + 2 Front Squat)

5+1 (5 Clean + 1 Front Squat)

1 Set of 6+0 (6 Clean)

By |October 31st, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/31/2016

CrossFit Class Workout 10/29/2016

A.  Snatch every 2:00 (6 sets of 6)

 

B.  Metcon (Time)

Partner Workout:

50 power snatches (115/85)

50 bar muscle ups

50 synchro burpee over bar

2×50 foot Handstand walk relay (200 feet total)

*Time Cap: 12:00

*Divide power snatch and bar muscle ups as needed. Both do burpees and each do 100 feet of Handstand walk.

By |October 29th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/29/2016

CrossFit Class Workout 10/28/2016

A.  Metcon (Time)

For time

10 power clean and jerk 70%

8 power clean and jerk 75%

6 power clean and jerk 80%

4 power clean and jerk 85%

2 power clean and jerk 90%

 

B.  Metcon (5 Rounds for time)

5 rounds

New round every 3:00

15 thruster (115/85)

2 legless rope climb

By |October 28th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/28/2016

CrossFit Class Workout 10/27/2016

A.  Squat Clean (10 Sets of 3 Reps)

Do a set Every 1:15

Rep Scheme:

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

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

3 Set of 3+0 (3 Clean)

 

B.  Metcon (Time)

4 rounds

50 double under heavy rope

10 Power Clean (185/115).

By |October 27th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/27/2016

CrossFit Class Workout 10/26/2016

A.  Metcon (Time)

2 rounds

5 Snatch 75%

4 Snatch 80%

3 Snatch 85%

2 Snatch 90%

1 Snatch 95%

 

B.  Metcon (Time)

3 rounds

40 GHD Sit-Up

20 OHS (135/95)

By |October 26th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/26/2016

CrossFit Class Workout 10/25/2016

A.  Overhead Squat (7 sets of 5)

Complete a set Every 1:45.

 

B.  Metcon (3 Rounds for time)

3 rounds

30 calorie assault bike

-rest 1:00-

30 calorie row

-rest 3:00-

By |October 25th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/25/2016

CrossFit Class Workout 10/24/2016

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

 

B.  Metcon (Time)

21-15-9

Shoulder Press (75/55)

3-2-1

Legless Rope Climb

Rest 5 Minutes

 

C.  Metcon (Time)

21-15-9

Shoulder Press (75/55)

3-2-1

Legless Rope Climb

By |October 24th, 2016|CrossFit|Comments Off on CrossFit Class Workout 10/24/2016

CrossFit Class Workout 10/22/2016

A.  Metcon (Distance)

Run

8 rounds

300m

-1:00 rest-

 

B.  Metcon (Time)

45 glute ham raise

45 burpee over bar

Rest 5 Minutes

 

C.  Metcon (Time)

45 glute ham raise

45 burpee over bar

By |October 22nd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/22/2016

CrossFit Class Workout 10/21/2016

A.  Metcon (Time)

3 rounds

9 HSPU

7 Bar Muscle Ups

11 Power Clean (135/95)

 

B.  Metcon (Time)

5 rounds

2×15 calorie assault bike

2×15 calorie row

-Rest :15 b/t reps-

-Rest 3:00 b/t rounds-

By |October 21st, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/21/2016

CrossFit Class Workout 10/20/2016

A.  Power Clean + Push Jerk (6 sets of 6. )

*New set every 2:00

 

B.  Metcon (Time)

45 deadlift (275/185)

45 burpee over bar

*Time Cap: 7:00

 

C.  At 10:00 Metcon (Time)

50 toes to bar

*Time Cap: 3:00

 

D.  At 14:00 Metcon (Time)

50 toes to bar

*Time Cap: 10:00

By |October 20th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 10/20/2016