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2017 December 14

STRENGTH
Bench Press 7-7-5-5-3-3-1-1
*go on every 3
*10 banded pullaparts in between every set

METCON
5min AMRAP
– Strict Pull-Ups

2017 December 13

METCON:
5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing
Rest 1 minute

2017 December 12

STRENGTH
Clean & Jerk Practice

METCON
10min EMOM
– 5 Burpees
– 4 Power Cleans
– 3 Front Squats

2017 December 11

STRENGTH
Bar Muscle-Up Progression
3rds
– 10 supine hollow > arch
– 10 prone hollow > arch
– 10 count hanging hollow > arch
– 3 Bar Muscle Ups

METCON
For reps:
– 3min Double Unders
– 3min Bar Muscle-Ups
– 2min Double Unders
– 2min Bar Muscle-Ups
– 1min Double Unders
– 1min Bar Muscle-Ups

2017 December 8

STRENGTH:
E2MOT2M for 20 minute
– 3 pos snatch
*increase weight every rd if possible

METCON:
21-15-9
– Hang Power Snatch
– Burpees
*10 min timecap

2017 December 7

METCON:
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

2017 December 6

STRENGTH:
Push Jerks BTN 3-3-3-3-3
*do 5 single arm ring rows/side in between sets
*go on every 3 minutes
Deadlifts 3-3-3-3-3
*do 5 rear foot elevated split squat/side in between sets
*go on every 3 minutes

2017 December 5

GYMNASTIC STRENGTH:
Dip Progressions
3rds
– 5 Negative Dips (10s)
– 10 Double Arm Circle Forward
– 30sec hang from bar

METCON:
20min EMOM
– 1st row 20/15 cal
– 2nd 16 SA DB Push Press (8/8)
– 3rd 50 Double Unders
– 4th 16 Double KB Swings (Russian)

2017 December 4

METCON

Partner WOD
– 60 cleans
– 60 air squats
– 60 T2B
– 60 thrusters
– 60 burpees
*1 person holds plank while 1 works, partition work as needed
*20min timecap

2017 December 2

CrossFit LiftOff 2017

STRENGTH
15min to establish max Snatch
15min to establish max Clean & Jerk

METCON
12min AMRAP
– 25 Pull-Ups
– 50 Cal Row (Sub with 45lb SDHP)
– 100 Overhead Squats (45lb)
– 50 Box Jumps (24″/20″)
– 25 Pull-Ups

2017 November 30

STRENGTH
CF TOTAL
– 1RM Back Squat
– 1RM Shoulder Press
– 1RM Deadlift

2017 November 29

METCON:
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

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