CrossFit 7/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit 7/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill20 min to build to heavy set. Snatch Balance + OHS (1x2 )Perform 2 reps of the following complex: Snatch Balance + OHS (Perform snatch balance, then overhead squat. Rerack and repeat) Build to heavy set. Metcon4RFT 3 Snatch 6 HC+J 9 Thruster (Time)4RFT: 3 Snatches 135/95 6 Hang Power Clean and Jerks 9 Thrusters 12 min cap Int: 115/85 Beg: 95/65 Choose a weight that is heavier than your usual thruster and can be done in 2-3 sets.
CrossFit 7/2/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillFarmer's Carry (5x200m )Pick a weight you can do unbroken or close to unbroken. 50m = 1 rep. MetconAMRAP18 20 Box Jump Ski Situps Run (AMRAP - Rounds and Reps)AMRAP 18 20 Box Jumps 24"/20" 20/16 cal Ski 20 Situps 200m Run Row if Ski is not available Int: 20"/16" Beg: 12 cal Step Ups
CrossFit 7/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (3x5 @ +70%)MetconFT: 100DU 20 OHS 20 DB Snatch 20 BMU (Time)For Time: 100 DU 20 OHS 115/85 100 DU 20 DB Snatch 50/35 100 DU 20 Bar Muscle Ups 100 DU 16 min cap. Int: 1/2 DU or 2x Singles 95/65 35/20 Chest to Bar/Pullups Beg: Front Squat 20/10 Banded/Ring Rows
CrossFit 6/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBanana Split (Weight)This is from Burg Wars II! 2 Rep Split Jerk **Note: One Split Jerk needs to be performed with Each Leg!** Buildling in Weight E2MOM20 MetconFT: Dsc 10-2 Power Clean sHSPU (Time)For Time: 10-8-6-4-2 Power Clean 185/125 Strict HSPU 13 min cap Int: 135/95 HSPU/Elevated HSPU Beg: 95/65 HRPUUse a challenging pressing movement !
CrossFit 6/29/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBench Press (5x5)Building in Weight Bicep Curls (5x10)Same Weight Across All Sets MetconAMRAP12 10 DB FRL 15 WB (AMRAP - Rounds and Reps)AMRAP12 10 DB Front Rack Lunges 50/35 15 Wallballs 20/14 Int: 35/20 14/10 Beg: 20/10 10/6
Saturday 6/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT Syncro Thrust, Burpees, Snatches, HSPU (Time)3RFT 15 Syncro Thrusters 95/65 30 HSPU 15 Syncro Burpees over the bar 30 Snatches 95/65 400m Run together Cap: 32min Break up HSPU and Snatches as needed between the partners. For syncro thrusters, you must only be locked out simultaneously overhead. For syncro burpees, both athletes must have chest on the ground at the same time.
CrossFit 6/26/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillPower Clean (Heavy Single )10 min to build to power clean slightly heavier than what will be used in the WODMetconHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many
CrossFit 6/25/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch (Heavy Set of the Day )20 minutes to find Heavy Set of the DayMetconFT 25 Cal 20 TTB 15 OHS 10 BP Ladder (Time)25/20 Cal Assault Bike 20 Toes to Bar 15 Overhead Squat 115/85 10 Bar Pullover 15 Overhead Squat 115/85 20 Toes to Bar 25/20 Assault Bike 14 min cap Int: 20/16 Cal Toes to Eyes 95/65 OHS Assisted Pullover Beg: Knees to Chest Front Squat *Scale Bar Pullover to Difficult Gymnastic - should be sets of 1-2
CrossFit 6/24/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetromanian deadlift (5x6)Single Arm Bent Over Row (5x10/side)Build to a heavy set of the day Metcon6RFT KB KBS2OH Run (Time)6 RFT 10 KB Swings 53/35 10 KB S2OH (5/side) 200m Run 15 min cap Rx+: 70/53 Int: 35/25 Beg: 25/10 and/or DB