Saturday 2/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 42-30-18 18-30-42 Wallball, Box Jump over Wheel Barrow (Time)Teams of 2 On a running clock For Time 42-30-18 Partner Wallballs 20/14 Alternating Box Jump Overs 24/20 50' Wheel Barrow Walk (per partner) after each round Rest 3 minutes then 18-30-42 Partner Wallballs 20/14 Alternating Box Jump Overs 24/20 50' Wheel Barrow Walk (per partner) after each round (if no wallball targets are available, start with Box jump-overs) Int 15/10# Alternating Box Step-overs 24/20" Beg 10/8 Alt. Box Step Overs 20/16" 25' Wheel Barrow Walk or 50ft Bear Crawl each (relay)
CrossFit 2/28/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetTake 5 minutes to build to the weight you want to use for the barbell rows first and then begin the super set.Bent Over Row (5x8 Reps same weight)Performed with a barbell, NO motion in the torso while performing. Choose a challenging but unbroken set of 8 and use that for all 5 sets. Wide Grip Strict Pullups (5x10 reps)Use a grip about a full hand length wider on each side of your traditional pullup grip.Use a band(s) or ring rows if unable to go unbroken.Metcon21-15-9
BurgFit 2/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon21-15-9 Wallball, Db Snatch (Time)30-20-10 Wallballs 15/10 DB Snatches 35/20 Cap: 9 minutes Rx+ : 20/14 50/35 Int: 10/6 20/10 Beg 20-10-5 10/6 20/10 MetconRest 3 minutes AFTER time cap9-15-21 cal bike, HSPU (Time)9-15-21 Cal Bike (W: 7-12-17) HSPU Cap: 9 minutes Rx+ Deficit HSPU (45#/25# on each side) Int: elevated HSPU Beg: 5-10-15 (w:4/8/12) cals bike hand release push-ups MetconRest 3 minutes AFTER time cap7 AMRAP Max Cal Row (AMRAP - Reps)in 7 minutes complete as many calories on the rower as possible. If no rower is available, use a bike (or ski). Note what device used.
Barbell Club 2/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1 Clean + 1 Push Jerk + 1 Split Jerk (Heavy complex of day)Perform 1 clean (any style) 1 push jerk 1 split JerkEvery 2 minutes for 16 minutes (8 sets), perform 1 complex. Build in weight over the course of the 8 sets. WeightliftingTempo Back squats (5x2 @ 60%+ Tempo)Perform 5 sets of 2 back squats with a 3 sec on the way to the bottom hold, and 1 sec hold at the bottom. Build in weight over the course of the 5 sets. All sets must
CrossFit 2/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1/4, 1/2, Full OHS (Heavy set of 3 reps)Start at the top of the OHS, lower down 1/4 of squat depth then back to the top, then half range of motion, back to the top then a full squat. 1 rep = entire complexYes, this is a total of 9 movements per set. You will perform 1 full complex (1/4 ,1/2, full) before moving on to the next rep.MetconFT 500m Row, 30 C2B, 30 HSPU, 30 T2B 500m Row (Time)500M Row 30 Chest 2 Bar 30
BurgFit 2/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30 EMOM Pullups, dubs, v-ups (AMRAP - Rounds)30 min EMOM Min 1: 10 Pull Ups Rx+ C2B Min 2: 50 Dubs Rx+ 75 Dubs Min 3: 10 V-Ups Rx+ V-up Passes If you fail a to complete the movement within the minute, rest the entire next minute V-Up Passes: Start with a medball in your hands,
CrossFit 2/26/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Clean and Jerk (2 reps, 70-80% of 1RM)Take 5 minutes building to your 70-80% of your 1RM clean and Jerk then: Every 2 minutes for 12 minutes perform 2 sets of 1 hang POWER clean and 1 jerk (any style) at 70-80% of your 1RMMetcon3RFT 200m Run, 2 RC, 10 Hang Power Cleans, 15/12 cals Bike (Time)3 RFT 200m Run 2 Rope Climb 10 Hang Power Cleans 135/95 15/12 Cals Bike Cap: 14 minutes Int: 2 RC to 12' 105/75 10/8 cals Beg: 4 Rope Walk-ups 65/45 8/6 cals bike