Month: May 2016

Skill/ Strength GHD Situps Metcon (No Measure) 20 Minute EMOM Min 1- 12-15 GHD’s Min 2- 30-50 Double unders Min 3- 5-10 HSPU Min 4- 12-15 Cal Row Metcon (Time) 4 Rounds 20 Jump squats 15 Push ups 10 Toes 2 bar

CrossFit 1855 – CrossFit Weightlifting Deadlift (10×3) Speed work – 50%-60% 1 rep max Metcon Metcon (Time) Every 5 minutes for 25 mins 5 JPU Burpee 15 snatches 55/75 350m Runscore is slowest round

CrossFit 1855, CrossFit 1855 – CrossFit Weightlifting Squat clean (5×2) Squat clean double *drop after every rep 5 working sets Metcon (Time) 30-20-10 Thrusters 65/95 pull ups Kb swings 35/53

Skill/ Strength Skill/ Strength Heavy power clean and jerk Quickly work up to a heavy power clean and jerk Metcon (AMRAP – Rounds and Reps) Partner Wod 20 minute Amrap 800m run then increasing ladder of 1-2-3-4-5-6-7-8-9-10… Push jerk 95/135 Toes 2 bar Rest 5 minutes 5 minute amrap Burpee box jump 20/24

Skill/ Strength Back Squat (5×7) Metcon (Time) 104 wall balls 52 pull ups Rest 5 mins 4 rounds of 28 pistols 15 power clean 85/115 10 minute cap for event 3 and 12 min cap event for event 4

Skill/ Strength Weightlifting 3 position snatch with ohs (Work up to heavy set) High hang squat snatch Hang squat snatch Full squat snatch Overhead squat Metcon (Time) 80 Db snatches EMOM 5 box jumos Chose dumbbell weight

Gymnastics Muscle-ups (Practice) Skill/ Strength Metcon (No Measure) 10 Muscle ups 20 strict toes 2 bar 30 ring dips 40 strict pull up 50 ft handstand walk Metcon (AMRAP – Reps) 1 minute max cals row 1 minute max cals assault bike

Skill/ Strength Clean (3 rep TnG) Metcon (Time) 21-15-9 hang clean (95/135) Push jerk (95/135) Directly into 50 bar facing burpee

Skill/ Strength Back Squat (5×7) Metcon (Time) Every 5 Mins for 5 sets 15 Kb swings 10 knees to elbow 400m *Score is slowest round

Skill/ Strength Deadlift (Heavy 3 Rep) Metcon (Time) Partner WOD Alternating sprint rounds 10-1 Deadlift 135/185 Burpee Directly into 2km run