Thursday
Main – CrossFit
Warm-up (No Measure)
Rope Climb Technique
Climb rope with as few adjustments as possible
Metcon (Time)
For Time:
5 Rope Climbs
25 KB Push Press 53/35
1K Row
Extra Credit
10 Minutes
Every minute on the minute- …
Thursday
Main – CrossFit
Rope Climb (Technique and foothold work)
Metcon (Time)
For Time
5- Rope climbs
25- 2x KB push press (53/35)
1000m Row
Extra Credit
10 Minutes
Every minute on the minute- 10 Wallball
…
Wednesday
Main – CrossFit
Hang Power Snatch (5 x 3)
New set every 2:00
increase weight progressively each set
Metcon (AMRAP – Rounds)
Death by Overhead Squat
Minute #1- 1- Overhead squat 95/65
Minute #2- 2- Overhead squats
.
.
.…
Tuesday
Main – CrossFit
Muscle-ups (3 x max reps)
20 minutes
– Dip balance
– Banded low ring kip
– Banded low ring transition
– High ring swing + kip
3x sets of muscle-ups or 3x sets of max ring rows…
Monday
Main – CrossFit
Clean and Jerk (5 x 3)
New set every 2:00
Squat clean and split jerk
Progressively ramp-up throughout the sets
Metcon (Time)
3 rounds
15 Hang power cleans 135/85
15 Burpees
Happy Birthday Doc!
Extra Credit
4 …
Sunday
Main – CrossFit
Metcon (No Measure)
Core Circuit
3 rounds
15 Russian twists (L +R= 1)
10 Barbell Rollouts
15 GHD sit-ups
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 minutes
Run 200m with D-ball …
Friday
Main – CrossFit
Warm-up (No Measure)
This Sunday September 1st at
1:30pm-2:45pm
WORSHIP….WORKSHOP…WOD
email
[email protected]
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
…
Thursday
Main – CrossFit
Warm-up (No Measure)
WORSHIP…WORKSHOP then WOD
Graham and Savanna will be displaying a WORSHIP sermon from their home church Newark Naz on the television. (similar to a satellite church).
Following the sermon, Savanna will do a WORKSHOP …
Wednesday
Main – CrossFit
Snatch Balance (7 x 1)
7 Rounds
1- Snatch Balance
1- Drop squat
1- Overhead squat
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Hang power snatch 95/65
Push-up
Extra Credit
4 Rounds
Run 400m
rest 1:00
…
Tuesday
Main – CrossFit
Metcon (AMRAP – Reps)
– Score your lowest round of double unders
– Comment your best round
Tabata
8 Rounds
:20 work
:10 rest
Double unders
Metcon (Time)
7 Rounds
7- Pull-ups
7- Box jumps 24/20
