03032015

3 03 2015


Bravery – CROSSFIT

Warm-up

15 MINUTES

Weightlifting

10 MINUTES

Hang Clean (3X10@45-55%)

Skill

10 MINUTES

BAR PROGRESSION

1 PULL UP-1 CHEST TO BAR-1MUSCLE UP-5X1

IF YOU CANNOT PERFORM THE MUSCLE UP OR CHEST TO BAR, WORK ON THE KIPPING PULL UP TO CHEST TO BAR

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

7 BOX JUMP OVER 24/20

10 WALL BALL 25/16

13 PUSH UP HAND RELEASE

SCALED

BOX 20/16

WB 20/10





03022015

2 03 2015

Bravery – CROSSFIT

Warm-up

15 Minutes

Weightlifting

15 Minutes

Front Squat (3×12@40-50%)

Back Squat (30 reps@65%)

Once you start the bar stays on your back till the 30 reps are complete.

Metcon

Metcon (AMRAP – Reps)

10 MINUTES

20 SNATCH 75/55

10 BURPEES

15 SNATCH 95/65

10 BURPEES

10 SNATCHES 115/75

10 BURPEES

5 SNATCHES 135/95

10 BURPEES

IF YOU COMPLETE THE REPS

MAX REPS OF SNATCH @155/115

SCALED

MEN 65/75/85/95 MAX REPS 115

WOMEN 35/45/55/65 MAX REPS 75





02282015

28 02 2015

Bravery – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

14 MIN CLOCK:

AMRAP 11

10 BURPEES

15 S2O 65/95

20 WALL BALL 10/20

25 DOUBLE UNDER

and thennnnn…

MAX SIT UPS IN 3 MIN

Front Squat (EMOM 7)





22815

28 02 2015


Main – CROSSFIT





02272015

27 02 2015


Bravery – CROSSFIT

Warm-up

MOBILITY

HIPS

HAMSTRINGS

SHOULDER

FOREARMS

CLEAN AND JERK WORK

GET LOOSE, FEEL SOMETHING HEAVY

LIGHT DEADLIFT

LIGHT SNATCH

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk





02252015

25 02 2015


Bravery – CROSSFIT

Warm-up

15 MINUTES

Weightlifting

Bench Press (5@60%,4@70%,3@80%,2@90@,1@100%)

15 MINUTES

Hang Clean (5@55%,4@65%,3@75%,2@85%,1@95%)

20 MINUTES





02242015

24 02 2015


Bravery – CROSSFIT

Warm-up

15 Minutes

5 Minutes-Tempo DL w\ bar

Weightlifting

15 Minutes

Deadlift (3×7@50-60%, 3×5@70-80%)

Metcon

Metcon (Time)

5 ROUNDS

5 SDLHP 115\75

10 OHS 115\75

15 BOX JUMP

REST 2 MINUTES

100 DOUBLE UNDER

SCORE IS TOTAL TIME

SCALED

SDLHP/OHS 95\65

BOX 20\16

ROPE 3TO1








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