Main – CrossFit
Warm-up (No Measure)
ATTENTION:
There will NOT be a WORSHIP/WORKSHOP this Sunday.
Please email questions;
[email protected]
Metcon (Time)
21-15-9
Deadlift 225/155
Toe to bar
Accessory
3 Rounds
superset
15 Stiff leg sit-ups
w/
15 GHD hip extensions…
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Main – CrossFit
Turkish Get Up (10 x 2)
Every minute on the minute for 10 minute. One Turkish get-up left and right hand. Pick one weight and stay there the entire time.
Metcon (AMRAP – Rounds and Reps)
As …
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Main – CrossFit
Hang Squat Clean (20 x 1)
20 x 1 new lift every :45 seconds
Build up to a heavy lift
fast elbows!
Metcon (Time)
25 Minutes
Row 8 250 meter intervals
– Score slowest interval
– rest …
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Main – CrossFit
Press, Push Press, Push jerk- Split Jerk off back (5 x 1 through complex)
Complex is meant to be used for technique and is limited by the amount of weight you can strict press.
Metcon (Time)
Run …
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Main – CrossFit
Split Snatch (10×2)
Every :90 seconds perform;
2- split snatch
*must alternate legs on rep #2
*do not increase in weight unless you can make lift both sides
Metcon (Time)
5 rounds for time;
9- box jump …
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Main – CrossFit
Coe (Time)
Womens weight #65
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
…
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Main – CrossFit
Deadlift (15 Minutes to establish a 1 rep max)
Metcon (Time)
Sprint Chipper
For time
50- Ab mat sit-ups
15- Power snatches 135/85
10- Burpee box jumps
Cool down
1000m row…
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Main – CrossFit
Gymnastics
PISTOLS
Work progressions
Hallow body position
One leg squats off box
– Straight leg
– Leg out
Roll back squat
Two legs
One leg down- two legs up
one leg down one leg up
3 x …
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Main – CrossFit
Shoulder Press (10 Minutes to establish a 1 rep max)
Metcon (Time)
RX plus
185/115
CTB pull-ups
clapping push-ups
6 Rounds
3 Push jerk 155/100
6 Pull-ups
9 Chest to deck pushups
Extra Credit
5×5 of either…
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Main – CrossFit
Dip and Core (No Measure)
15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double …
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