12.22.2014

22 12 2014


Bravery – CROSSFIT

Skill

PVC Snatch Warm-Up, Snatch Balance

Overhead Squat (2×8 @ 60%)

Back Squat (3×6 @ 75%)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 (20 inch) Burpee Box Jumps

20 Cal Row
Scaled

Step-Ups





122014

20 12 2014


Bravery – CROSSFIT

Metcon (Time)

25 cal row

25 hang clean 65/115

25 lunges (front rack)

25 Box jumps 30/24

25 HSPU

25 Pull ups

25 S2O

25 hang snatch

25 OHS

25 T2B

25 Sit ups

25 Burpees

*same weight





12.19.14

19 12 2014

Bravery, Main – CROSSFIT

Skill

Turkish Get Up

WOD:

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
.

SCALED/MOVEMENT

Banded Pull-ups

Knee-pushups

Anchored or box squats

()





12.18.14

18 12 2014

Bravery, Main – CROSSFIT

Weightlifting

Push/Split Jerk

Push Jerk 4×2 @80%

Split Jerk 4×3 @80%

WOD:

Metcon (Time)

4 rounds

7 KB Sumo Deadlift High Pulls 70/55

14 Box Jump Overs 24/20

Scaled

KB 55/45

Box Jump 20/16

Movement

KB 45/35/25

Plates





12.17.14

17 12 2014

Bravery, Main – CROSSFIT

Mobility

Back, Hips, Quads, Shoulders

WOD:

Metcon (Time)

12-9-6-3

Knees 2 Elbow

Hang Snatch 75/45

400m Run (end of each round)

Scaled

Hang Snatch 45/35

Movement

Knees Break Parallel

Hang Snatch PVC





12.16.14

16 12 2014

Bravery, Main – CROSSFIT

Weightlifting

Bench Press (3.3.3.3.3)

WOD:

Metcon (AMRAP – Reps)

12min Running Clock

1min of Squat Clean

1min of Push Jerk

2min of Squat Clean

2min of Push Jerk

3min of Squat Clean

3min of Push Jerk

1 bar

RX 135/95

Scaled 95/75

Movement 75/45/35/PVC





12.15.14

15 12 2014

Bravery, Main – CROSSFIT

Weightlifting

Front Squat (4×2 @80%, 4×3 @80%)

WOD:

Metcon (Time)

3 Rounds

50 Cal Row

150 DU

50 Walking Lunges

Scaled

Singles

Movement

2 Rounds

75 Singles








Follow

Get every new post delivered to your Inbox.