Month: August 2018

Aug 31st Bear Complex (7) Power Clean Front Squat Push Press Back Squat Second Push Press True Bear Complex: 7 unbroken/ tap-n-go reps of the movements listed above for max weight.

Aug 30th Gymnastics Metcon Accumulate: 3 min support on rings 3 minutes in the bottom of an active squat 3 minute active hang on pull up bar If unable to hold support on rings accumulate 5 mins in a high plank. Metcon Metcon (AMRAP – Reps) Fight Gone Bad clock (3 rounds 1 minute per… Read more »

Aug 29th Weightlifting Push Press (3-3-3-3-3) Metcon Metcon (Time) 2 Rounds for time: 75 DU 30 R-KBS 70/53# 30 Wall balls 20/14# 15 Ring dips Metcon (Time) 2 Rounds for time: 150 Single unders 30 R-KBS 53/35# 30 Wall balls 15 Push press 95/65#

Aug 28th Gymnastics Metcon (AMRAP – Reps) Coach led toes to bar progression: Hollow arch rolls Beat swings Building toes to bar 1 min max toes to bar Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap: Run 200m 15 Pull ups Run 200m 6 D-ball over the shoulder 70#

Aug 27th Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (3 Rounds for reps) E3MOM for 9 minutes: 20 Deadlifts 185/125# 20 Box jumps 24/20in 2 min working cap, mandatory 1 min rest

Aug 24th Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (Time) For Time: – 100 Wall Balls 20/14 – 1 mile run Rx+ is a 30/20 Wall Ball

Aug 23rd Gymnastics Metcon 5 sets of: – 80% 1Rep Max HSPU set – 70% 1 RM False Grip Strict Pullup on Rings Add Performance – HSPUs Metcon 5 sets of: – 10 Archer Pushups – 5 Strict Pullups with Bands Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a… Read more »

Aug 22nd Weightlifting Clean and Jerk (1-1-1-1-1-1) Metcon SQT (Time) Three rounds for time of: 10 Ground to Overhead, 95# / 65# 200 yard Shuttle sprint, 50 yards x 2

Aug 21st Gymnastics Metcon 5 sets of: 12 Pistols 30 foot HS Walk Add Performance HS Walk to record Score. Metcon Metcon (Time) For time: 1000 Meter Row 35Toes to bar 35 HSPUs 35 V-ups 35 Ring Dips 140 Double Unders Metcon (Time) For time: – 1000 Meter Row – 2 Rounds: 35 Abmat Situps,… Read more »

Aug 20th Weightlifting Snatch (1-1-1-1-1-1-1) Metcon Metcon (Time) 21-15-9 Overhead Squats 95/65 Box Jumps 24/20 Metcon (Time) 21-15-9 Goblet Squats 53/35 Box Jumps 24/20