CrossFit 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillPush Press (Heavy Single of the Day )15 Min to Build to a Heavy Single then 6 min to perform 3x3@90% of today's heavy single. Metcon2RFT 600m Run, Walking Lunges, Dball Hold (Time)2RFT 600m Run 40 Walking Lunges 2 min Accumulative Dball Hold 100/80 13 min Cap INT: 400m Run 80/60 BEG: 200m Run 20 Lunges 60/40 Accumulate 2 min of Dball Hold, DOES NOT need to be unbroken.
Barbell Club 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (1 ground, 2 hang) (Heavy Complex of the Day )1 Snatch from the Ground + 2 Snatches from the Hang20 minutes to work up to heavy complex Can squat or power. WeightliftingSnatch Grip Deadlift (5x5)12 minutes to perform 5x5 @ 120-140% of today's complex
CrossFit 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceSupersetChinese Barbell Row (6x3)Make sure every rep contacts the underside of the bench.Negative pull ups (6x3)3 Second Descent 16 min to complete 6 supersets Metcon10 AMRAP 3 Squat Cleans, 6 S2OH, 9 Burpees (AMRAP - Rounds and Reps)AMRAP 10 3 Squat Cleans 155/105 6 Shoulder to Overhead 9 Burpees Choose a weight that you could consistently do all 6 S2OH unbroken Rx+: 185/125 INT: 135/95 BEG: Power Clean 95/65
BurgFit 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT CAL BIKE, Rope climbs (Time)For Time 21/17 Cal Bike 3 Rope Climbs 15/12 cal Bike 2 RC 9/7 Cal 1 RC 10 Min Cap INT: RC to 12 Feet BEG: 15-10-5 (W:12-8-4) 9/6/3 Rope walk upsMetconRest 5 Min AFTER CAP50 DB Step ups, 100 Wallballs, 50 DB DL (Time)50 DB step ups 35/20# 24/20" 100 Wall balls 15/10# 50 DB deadlifts 35/20's Cap: 20 minutes Rx+: DB 50/35 WB 20/14 INT: DB 20/10# WB 14/10# BEG: Step Ups (unweighted) 10/6#
Barbell Club 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress from Split Stance (Heavy Set of 4)Setting up in the catch position of the split jerk (knees bent as well) perform a shoulder pressStay low in the catch position, work up to techinical failure. Working on strengthening the catch positionWeightliftingSplit Jerk (Heavy Single)16 minutes to work up to a heavy single. Accessory WorkBanded Pallof Press Hold (2x45s Per Side ) Perform in half kneeling (use this video instead of the above video)
CrossFit 3/10/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillHalting Clean (Heavy Single)Pull the bar to below the knee, pause for 2 seconds Then drive through the 2nd pull and clean the barbell 15 Minutes to Build to a Heavy Single Metcon5RFT DB Box Step Overs, DB Push Press, Row (Time)5RFT 5 Double DB Box Step Overs 50/35's# 24/20" 10 DB Push Press 20/16 Cal Row 17 min cap INT: 35/20 Box Step Overs 16/12 Cal BEG: 20/10 DB 20/16" Box Step Ups 10/8 Cal Row
Barbell Club 3/10/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean Complex Pull+PC+SC (Heavy Complex of the Day )Clean Pull+Power Clean+ Clean 18 Minutes to Build to a Heavy Complex WeightliftingFront Squat (5x3)15 Minutes to Complete 5x3 at the same weight as the heaviest complex of the day
CrossFit 3//09/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingDeadlift (5x1 @ 85%)20 minutes to complete 5x1@5% Followed by 4x1 @ 90%Metcon9-15-21 Wallballs T2B MBC (Time)9-15-21 Wallballs 20/14 Toes to Bar Med Ball Cleans 20/14 8 Min Cap INT: 10/14 Toes to Eyes BEG: 10/6 Hanging Knee Raise