11.24.14

24 11 2014


Bravery, Main – CROSSFIT

Weightlifting

Bench Press (5.5.5.5.5)

Metcon

Metcon (Time)

10 Double-Unders

12 KB Snatch 45/35

20 DU

10 KB Snatch

30 DU

8 KB Snatch

40 DU

6 KB Snatch

Scaled:

2-1 Singles

KB 35/25

Movement

Singles

KB 25/15

KB Snatch: alternate arms L,R,L,R





112214

22 11 2014


Bravery – CROSSFIT

This is a 2 part WOD.
You’ll complete the 5×5 deadlifts, then go straight into the WOD. Score is total number of rounds+reps of the wod. DL are only done the 1st 5 mins.

Deadlift (EMOM 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

EMOM 5 DL @ 70%

+

40 DOUBLE UNDER

15 HANG SQUAT CLEAN 135/85

15 S2OH 135/85

400m RUN

20 SIT UPS

20 RUSSIAN TWIST 44/25

**WOD begins at the top of the next minute on the last set of DL





11.21.2014

21 11 2014

Bravery – CROSSFIT

40 Yard-Dash (Time)

40-Yard Dash;

[keep running principles in mind]

-Coach Will Signal “On Your Mark”

-Set Your Mark and Begin

-Clock Starts On Your Movement and Stops when you cross finish line

[ONLY 2-3 ATTEMPTS]
Re-Test

Metcon (AMRAP – Reps)

1 Minute HSPU

3 Minute Sprints 50 Meter

1 Minute Pull-Ups

3 Minute Sit-Ups

1 Minute Goblet Squats 70/55

3 Minute Toes-2-Bar
Rest 1 Minute Between Each Movement





11.20.2014

20 11 2014

Bravery – CROSSFIT

EMOM: Metcon (Weight)

8 Minute EMOM Alternating

Front Squat x10 (Pick Own Weight)

30 Sec HandStand Hold

Metcon (Time)

10-9-8-7-6

Hang Cleans 135/95

Push Ups

[1 Minute Rest]

5-4-3-2-1

Deadlift 255/155

Over Bar Facing Burpees
Take your minute rest to load bar for next segment.

Scaled

Hang Cleans 95/65

Deadlift 145/95

Movement

HC Bare Bar

DL 95lb





11.19.2014

19 11 2014

Bravery – CROSSFIT

Warm-up

Warm-Up, Mobility, Stretching

Metcon (Time)

200 Meter Med Ball Carry 25/16

150 Double Unders

100 Bar Squat Cleans 45/35

50 Cal Row
Scaled

2:1 Singles

Med Ball Cleans 25/16





11.18.2014

18 11 2014

Bravery – CROSSFIT

Snatch (2-1-1×9 @ 50% Bodyweight)

Metcon (Time)

54 Thrusters 75/55

3 Burpees at the top of every minute
3 burpees are to be performed first before starting thrusters and at every minute.





11.17.2014

17 11 2014

Bravery – CROSSFIT

Strict Pull Ups (3×30 seconds max)

Scaled: Banded Assists

Movement: Ring Rows
Perform as many strict pull ups in 30 second for each set

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 KB Swings 55/35

15 Power Cleans 95/65

15 Box Jumps 24/20
Scaled

KBS 44/25

Power Clean 75/45

B Jumps 20/16

Movement

Bare Bar Power Cleans

Step Overs








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