HAPPY BIRTHDAY COACH DAVINA and BEN Skill.Strength. Eat donuts…. You know, fuel for the workout. Duh. Met Con “The Coach DAVINA” 50 air squats 200m run 40 back squats 400m run 30 walking lunges, front rack 600m run 20 good morning 800m run 10 front squat 1000m run *you…
TEAM SERIES 2017. For workout description and scaling options, click the link below: https://games.crossfit.com/workouts/teamseries/2017/1 These four workouts MUST be submitted by 5pm Monday, 25 September. ————–EVENT 1————- ————-EVENT 2—————– ————-EVENT 3——————- ————–EVENT 4—————–
Technique Thursday….for this week Overhead Squat. Spend 15-20 minutes working on OHS position, weight and form. Met Con 10-20-30 Box Jump overs, 24/20 Overhead squat, 95/65
Weightlifting Wednesday: Snatch pull Met Con: 75 thrusters, 95/65 On the top of every minute, 3 burpees
Met Con: 50-40-30-20-10 cals on rower OR 40-30-20-10-5 cals on Assult Bike before each calorie movement do: 10 push press, 135/95 10 front rack lunge *one barbell for the push press and front rack lunge
**More Reebok’s and LuLu’s for everyone** Skills 1 mile run OR 1600 meter row FOR TIME *this counts towards the Century Society. Met Con 2-4-6-8-10-8-6-4-2 reps of: Handstand push ups Pistols, alt., 1-count Pull up
Skills 5 rounds: prowler pull 100m sprint Met Con 5 rounds for time: 3 muscle ups 5 overhead squats, 95/65 7 box jump overs, 24/20* *no hand contact with box.
Met Con: As Many Rounds x 14 minutes: 5 back squat, 95/65 10 burpees 25 double unders Strength: Back Squat 3-3-3-3-3 Increase weight with each set Rest as needed between sets
Weightlifting Wednesday: Split Jerk or push jerk Met Con: Every 2 minutes for 12 Minutes: 3 push jerk, 80% of 1 rep. 3 box jumps, 24/20
Technique Tuesday Skill. Muscle up-ring or bar Met con: 30 box jumps, 24/20 20 push ups 10 muscle ups, ring or bar 20 pull ups 30 burpees
Met con. 3 rounds for time: 10 chest to bar pull ups 15 wall ball, 20/14 30 double unders Strength: Power clean & jerk 2-2-2-2-2 increase weight with each set rest as needed
Skill. 3 sets of 5: Parallette shoot through with push up and dip Met Con 7 rounds: 7 Deadlift, 185/150 7 bar-facing burpees 7 second, L-sit hold on parallettes
Skill. EMOMx 10 : 2-single arm DB thruster, Left-50/35 2-single arm DB thruster, Right-50/35 Met Con 3 rounds for time: 2 rope climbs 4 clean & jerk, 135/95 6 strict handstand push-ups
Skill. Weightlifting Wednesday CLEAN Spend 10-15 minutes working on the clean technique AFTER you do Coach B’s warm up Met Con “Lynne” 5 rounds for MAX REPS: Body weight bench press Pull ups You may rest between movements, but NOT between reps. *This is a benchmark workout. Give…
Skill. Technique Tuesday HANDSTAND WALK Spend 10-15 minutes working on improving your freestanding handstand or handstand walks Met Con As Many Rounds x 15 minutes 50 double unders 3 Hang Power clean, 135/95 3 Front Squat, 135/95
Holiday routine…. –1 class– Monday at 0900 See you there! Also, Happy Birthday Wendy Hope your having a blast!!!!!
Met Con “30 days has September….” 30 cal row 30 box jump overs, 24/20 30 Hang power snatch,75/55* 30 wall ball, 25/20 30 push ups 30 ball slam, 25/20 30 front squat, 115/75* 30 burpees 30-cal Assult bike *One bar, you must load the bar with proper weight. Skill….
Skill. EMOM x 10 Odd- 24′ Handstand walk Even- 3-5 strict pull ups Met Con “Black Jack” 20-1 Air Squats 1-20 Weighted sit ups Alt. between movements, making the total of 21 reps
Strength. Weightlifting Wednesday SNATCH 10-15 minutes working on drills/technique Met Con EMOM x 12 5 Box jumps, 24/20 5 Kettlebell swings, 53/35 Rest 10 minutes then…. 5×5 power snatch same weight (60-65%) rest between sets
Skill. Technique Tuesday For 10-15 minutes work on: TOES TO BAR Working on kipping, strict, stringing them together…… Met Con 3 rounds: In 3-minutes complete: Machine- ROW 100m OR BIKE 30 cal Max effort toes to bar in the remaining time Rest 1 minute before starting the next…