073114

31 07 2014

Main – CrossFit

Back Squat (5@65% 5 @75% 5@85%)

Take your training max from last month and add 10 lbs to get your %’s.

Metcon (Time)

5 rounds
5 Squat cleans 155/105
10 T2b
20 DU

L1 135/95
K2E
3 to 1

L2 95/65
feet above hips
2 to1





073014

30 07 2014


Main – CrossFit

Metcon (Time)

75 cal. row
50 thrusters 75/45
75 sit ups

L1
75 cal row
50 thrusters 45/25
75 sit ups

L2
50 cal row
25 thrusters 45/25
50 sit ups





072914

29 07 2014


Main – CrossFit

Deadlift (5 @65% 5@75% 5@85% )

Take your training max from last month and add 10 lbs to get your %’s.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L1 115/75

L2 75/45





7/28/14

28 07 2014

Main – CrossFit

Bench Press (5@65% 5@75% 5@85%)

Take your training max from last month and add 5 lbs and use that number to find your %’s

Metcon (Time)

800 m med ball run 25/16
25 wall balls 25/16
25 kb swings 70/53
400 m med ball run 25/16
20 wall balls 25/16
20 kb swings
300 m med ball run
15 wall balls
15 kb swings

L1
run- 20/10
20/10
53/35

L2
run- no med ball
16/10
35/25
20 MIN TIME CAP….. A second will be added for every missed rep. Runs are worth 1 rep





072514

25 07 2014


Main – CrossFit

Back Squat (5×40% 5@50% 5@60%)

Metcon (AMRAP – Reps)

9 min to get as far as you can

12 Dead lifts 185/120
12 bar facing burpees
10 Dead lifts 185/120
10 bar facing burpees
8 Dead lifts 185/120
8 bar facing burpees
6 Dead lifts 185/120
6 bar facing burpees
4 Dead lifts 185/120
4 bar facing burpees
2 Dead lifts 185/120
2 bar facing burpees
4 Dead lifts 185/120
4 bar facing burpees
6 Dead lifts 185/120
6 bar facing burpees
8 Dead lifts 185/120
8 bar facing burpees
10 Dead lifts 185/120
10 bar facing burpees
12 Dead lifts 185/120
12 bar facing burpees
L1 155/105
L2 135/95

Bar facing burpee will be completed with face looking at bar, then jumping over the bar and turning around to face the bar again.





072414

24 07 2014


Main – CrossFit

Shoulder Press (5×40% 5@50% 5@60%)

Metcon (Time)

3 rounds
400 m run
10 hang clean 135/95
10 S2OH 135/95

L1 115/75
L2 95/65





072314

23 07 2014

Main – CrossFit

Metcon (AMRAP – Reps)

14 min to get as far as you can

50 cal row
20 pull ups
40 back squats 135/95 (bar starts on ground)
20 pull ups
30 front squats 115/75
20 pull ups
20 OH squats 95/65
20 pull ups
if you get through start back on rower.

L1
115/75-95/65-75/45
10 pull ups
banded pull ups

L2
95/65-75/45-65/35
10 ring pullups








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