Barbell Club 3/9/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingStandard Bench Press (5RM)18 minutes to perform a 5 rep max bench press. Then 10 minutes to complete 4x5@90% Accessory WorkSingle Arm DB Row (Weight)Use either KB or DB
CrossFit 3/7/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon21 RFT Conga, 200m Run, 17 KB Swings, 12 Pullups, 7 Burpees (Time)Teams of 3 21 RFT (7 rounds each) 200m Run 17 KB Swings 53/35 12 Pull Ups 7 Burpees This is Conga style. Athlete A starts their 200m run. Once athlete A makes it back from the run, athlete B may begin. So on with athlete C. You may not move on to the next item until the athlete ahead of you in done with that movement. EACH ATHLETE is perform 7 rounds. Scale each movement to an item that
Barbell Club 3/6/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (5RM)Establish 5RM (16 min) Then 4x5 @% of today's 5rm (12min) Accessory WorkSingle Leg Glute Bridge (3x5 reps per leg )3 Sets of 5 Per leg with a 2 second hold at the top.
CrossFit 3/6/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSplit Jerk (Heavy double w/ pause)18 minutes to build to a heavy double with a 3 second pause in the catchMetconSquat Grace (Time)For Time 30 Squat Clean and Split Jerks 135/95 Rx+ 155/105 Cap: 10min Int: 95/65 Beg: Power cleans and push jerk 65/45
BurgFit 3/6/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 100m farmers carry 50 ft DB walking lunge 50 ft HSW (Time)3RFT 100m Farmer Carry 35/20s 50ft DB Walking Lunge 35/20s 50ft Handstand Walk 15 Min Cap Rx+ 50/35s 5ft Increment minimum for HSW INT: 35/20 25ft HSW or 100ft Bear Crawl BEG: 20/10 50ft Bear Crawl If capped, score is cap + 1 second for every missed rep. Every 5ft = 1 rep MetconRest 5 minutes AFTER capFT 800m Run 50 BBJO 800m Run (Time)For Time 800m Run 50 Burpee Box Jump Over 24"/20" 800m Run 15 Min Cap INT: 600m Run 20"/16" BEG: 400m Run Burpee
CrossFit 3/5/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset16-17 minutes to completeSingle-legged Romanian Deadlift w/ Barbell (5x8/leg building)Handstand Hold (5x 1 minute)1 second = 1 repMetconE4 for 12min 500 ski, 15 HSPU (3 Rounds for reps)Every 4 minutes for 12 minutes, perform 500m Ski 15 HSPU Rx+ Strict HSPU Int: Elevated HSPU Beg: 300m Ski 15 Hand release push-ups Score EACH round
Barbell Club 3/5/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPower Clean (Heavy Single)SupersetUpright Row (5x5 per arm ) Wide Grip Strict Pullups (5-8 Unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.