Archive for November, 2017

Friday 12.1.17

Weightlifting:
Paused Back Squat (3RM +5# from 11/24)
Drop Sets:
95% x3 reps
90% x3-6 reps
 
Metcon (Time)
21-15-9
Cal Assault Bike
Burpee Box Jump Overs (24/20″) Open Standard
Weightlifting: Paused Back Squat (3RM +5# from 11/24) Drop Sets: 95% x3 reps 90% x3-6 reps   Metcon (Time) 21-15-9 Cal Assault Bike Burpee Box Jump Overs (24/20″) Open Standard
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Thursday 11.30.17

Metcon (Time)
60 Cal Row
50 Wall Balls
40 Toes To Bar
30 Alternating KB Push Press (53/35#)
immediately into 2 rounds of:
10 Muscle Ups
100′ Sandbag Carry (100/70#)

 
CRX: 70/53#, 150/100#
Score = Total Time
Metcon (Time) 60 Cal Row 50 Wall Balls 40 Toes To Bar 30 Alternating KB Push Press (53/35#) immediately into 2 rounds of: 10 Muscle Ups 100′ Sandbag Carry (100/70#)   CRX: 70/53#, 150/100# Score = Total Time
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Wednesday 11.29.17

Weightlifting:
1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full)

Every :90 x 7 
Build to max for the complex.

Metcon:
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Weightlifting: 1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full) Every :90 x 7  Build to max for the complex. Metcon: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power
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Tuesday 11.28.17

Metcon:
25 Minutes:
1k Row
2 Mile Run
w/ remaining time:
Max Cal Assault Bike

Score = Cals on Assault Bike
Post Row + Run time to comments
Metcon: 25 Minutes: 1k Row 2 Mile Run w/ remaining time: Max Cal Assault Bike Score = Cals on Assault Bike Post Row + Run time to comments
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Monday 11.27.17

Deadlift Cycle Week 8
Accessory:
4 Rounds
8R/8L Renegade Rows w/ Pushup
8 Glute Bridge to Leg Curl (5 sec eccentric, add weight)
:30 L-Hang
 
Metcon (Time)
4 Rounds
5 Power Cleans (105/70#)
10 Thrusters
15 Pullups

 

Deadlift Cycle Week 8 Accessory: 4 Rounds 8R/8L Renegade Rows w/ Pushup 8 Glute Bridge to Leg Curl (5 sec eccentric, add weight) :30 L-Hang   Metcon (Time) 4 Rounds 5 Power Cleans (105/70#) 10 Thrusters 15 Pullups  
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Sunday 11.26.17

8am Endurance

9am Barbell Club

10am – 12pm Open Gym

8am Endurance 9am Barbell Club 10am – 12pm Open Gym
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Partner Saturday!

Alternate full rounds with your partner.
Rest 2 minutes rest between sections.
 
Metcon (AMRAP – Reps)

From 0:00-8:00:
10 Cal Row
15 Wall Balls (20/14#)

Score = Total Reps
 
Metcon (AMRAP – Reps)

From 10:01-18:00
5 DB Burpee Power Cleans (50/35#)
10 DB Step Ups (20″)

Score = Total Reps
 
Metcon (AMRAP – Reps)

From 20:01-28:00:
Max Cal Assault Bike
*Switch every 20 Situps + 20 Double Unders

Score = Total Cals
Alternate full rounds with your partner. Rest 2 minutes rest between sections.   Metcon (AMRAP – Reps) From 0:00-8:00: 10 Cal Row 15 Wall Balls (20/14#) Score = Total Reps   Metcon (AMRAP – Reps) From 10:01-18:00 5 DB Burpee
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Friday 11.24.17

Today’s Schedule:
7am CrossFit
8am CF Lite
9:30am CrossFit
10:30-12:30 Open Gym
 
Weightlifting:
Paused Back Squat (3RM (+5# from 11/17))
Drop Sets:
95% x3
90% x3+ (limit to 6)
 
Metcon:
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of: 
Bodyweight Bench Press  
Pull-ups
Today’s Schedule: 7am CrossFit 8am CF Lite 9:30am CrossFit 10:30-12:30 Open Gym   Weightlifting: Paused Back Squat (3RM (+5# from 11/17)) Drop Sets: 95% x3 90% x3+ (limit to 6)   Metcon: Lynne (AMRAP – Reps) 5 Rounds for Max
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11.23.17 – Happy Thanksgiving!

CrossFit – 8am and 9:30am
Partner Relay – 5 Rounds Each:
400m Run
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks
then:
50 Burpees Over Bar
 
CrossFit Lite – 8am and 9:30am
Partner Relay – 5 Rounds Each:
400m Run
12 Ground to Overhead w/ Plate
9 Overhead Lunges
6/6 Russian Twists
then:
50 Burpees To Plate
CrossFit – 8am and 9:30am Partner Relay – 5 Rounds Each: 400m Run 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Push Jerks then: 50 Burpees Over Bar   CrossFit Lite – 8am and 9:30am Partner Relay – 5 Rounds
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Wednesday 11.22.17

Gymnastics:
EMOM12
1st – 30′ HS Walk
2nd – 5R/5L Pistols (weighted if possible)
3rd – 7 Strict Toes to Bar
 
Metcon (Time)
1K Row
50 Wall Balls

-rest 4 minutes

100 Kettlebell Swings (53/35#)
50 HSPU

 
20 Minute Cap
Gymnastics: EMOM12 1st – 30′ HS Walk 2nd – 5R/5L Pistols (weighted if possible) 3rd – 7 Strict Toes to Bar   Metcon (Time) 1K Row 50 Wall Balls -rest 4 minutes 100 Kettlebell Swings (53/35#) 50 HSPU   20
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