102214

22 10 2014


Bravery – CrossFit

Mobility

20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MINUTES

20 SIT UP

20 PULL UP

20 BOX JUMP 24\20

20 SDHP W/ KB 70\55

SCALED ATHLETES

BANDED PULL UP

20\16 BOX

55\44\35 KB

MOVEMENT

RING PULL UP

STEP UP

25 KB





102114

21 10 2014


Bravery – CrossFit

Skill

Running drills, working on pulling from the hamstring and pulling the ground behind you.

1. weight transfer, falling into the wall

2. high knees/ butt kicks

3. weight transfer, fall into partner, partner resist and release.

4. running with partner anchoring with a band.

Weightlifting

Hang Clean (5×3@50%, 5×3@60% of CLEAN MAX)

Metcon

Metcon (Time)

21-15-9

OHS 115/75

DEADLIFT 115/75

SCALED

OHS 95/65 75/45

DEADLIFT

MOVEMENT

OHS PVC

DEADLIFT 45/35





102014

20 10 2014

Bravery – CrossFit

Warm-up

Mobility

Weightlifting

Front Squat (10@35%, 7@40%, 3×5@50%)

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WOD:

5 ROUNDS

8 RT ARM KB SNATCH 55/44

8 LT ARM KB SNATCH 55/44

12 TOE 2 BAR

16 WALKING LUNGE WITH MED BALL 25/20

SCALED ATHLETES

KB- 44/35/25/15

KNESS 2 ELBOW OR KNEE ABOVE PLAIN

20/16/10 MED BALL

MOVEMENTS ATHLETES

5 OR 2.5 DUMBBELL

KNESS TO CHEST ON SIDE OF BOX

WALKNG LUNGE





101814

18 10 2014


Bravery, Main – CrossFit

Metcon (Time)

3 rounds

30 DU

15 Pull ups

10 Push ups

15 Hang cleans 125/85

10 Front Rack Lunge 125/85

Rest 3 minutes

3 rounds

20 russian twist 44/25

10 box jumps24/20

5 burpees





101714

17 10 2014


Bravery, Main – CrossFit

Weightlifting

Bench Press (5.5.5.5.5)

Metcon

Metcon (Time)

21-15-9

KB Swings 70/53

Toes 2 Bar

Front Squat 135/95

SCALED ATHLETES

KB Swings 53/44 44/23

Toes 2 Bar/ Knees 2 Elbow

Front Squat 95/75 75/45

MOVEMENT ATHLETES

Light KB Swings

Knees break Parallel or Situps

Front Squat 45/35/PVC or Air Squats





101614

16 10 2014


Bravery – CrossFit

Warm-up

10 MINUTES

Mobility

10 MINUTES

CONDITIONING

3 X 250M ROW SPRINT- 30 SECONDS REST. TRY TO COMPLETE IN UNDER 4 MINUTES.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3 MINUTES

SNATCH 135/95

REST 1 MINUTE

AMRAP 5 MINUTES

SNATCH 115/75

REST 2 MINUTES

AMRAP 7 MINUTES

SNATCH 95/45

SCALED ATHLETES

ROUND 1- 95/65

ROUND 2- 75/45

ROUND 3- 55/35

MOVEMENT ATHLETES

ROUND 1, 2, & 3- 45/25





101514

15 10 2014


Bravery – CrossFit

Prayer WOD tonight, send us any prayer request you have and invite a friend. After tonights workout at 6:30.

Warm-up

10 MINUTES

Mobility

15 MINUTES

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

6 HANG SQUAT CLEAN 135/95

12 DEADLIFT 135/95

18 PUSH UP

SCALED ATHLETES

95/65

65/35

MOVEMENT ATHLETES

15/PVC

Metcon (Time)

REST 1 MINUTE AFTER FIRST METCON

100 SIT UP FOR TIME








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