Friday, 3/31/17

Weightlifting

Muscle Snatch (@90%(of 3/13/17)x1x3)

(10min)

Push Jerk+Split Jerk Complex (@60%(of Split Jerk)x3 )

2 Push Jerks + 1 Split Jerk

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
15 Deadlift 155/105
15 Cal Row
15 Hang Squat Cleans 135/85

 

Thursday, 3/30/17

Metcon

Metcon (AMRAP – Reps)

EMOM 18
Minute 0,3,6,9,12,15- 9 Toe to bars
Minute 1,4,7,10,13,16- 6 5second negative pul ups
Minute 2,5,8,11,15,17- 15 Wall ball shots 10ft/9ft 20#/14#

180 reps if you don’t miss any rep

Metcon (Time)

For time,
25 Wall Ball Sit up 20/14#
1 Muscle up
20 Wall Ball Sit up
2 Muscle up
15 Wall Ball Sit up
3 Muscle up
10 Wall Ball Sit up
4 Muscle up
5 Wall Ball Sit up
5 Muscle up

(14min)
1 MU=4MUT=4Ring rows+4Ring dips

 

Wednesday, 3/29/17

Hyung

(10min)
Wing Chun-MIng Ming Tao

Self Defense

(15min)

Metcon

Metcon (No Measure)
EMOM 16
Minute 0,4,8,12-12 Cal row
Minute 1,5,9,13-35 Sit ups
Minute 2,6,10,14-10 Knuckle push ups
Minute 3,7,11,15,19-12 Skip side kicks (alternate leg)

Write any missing reps for note

 

Tuesday, 3/28/17

Weightlifting

Back Squat (87%x2x5)

(15min)

Snatch Grip Deadlift (@118%(of Snatch)x2x3)

(10min)

Push Press (@85%x3x5)

(12min)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled: 55#/35#, 1 bar MU=6C2B pull ups=12Pull ups=12 Jumping C2B pull ups (6inch)

 

Monday, 3/27/17

Metcon

Metcon (Weight)

NFT,
5 rounds of,
30ft Sled Push @body weight
30ft Sled Drag-row
90 seconds to 2 minutes break after each round

(20min)

Metcon (Time)

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

(24min)

 

Wednesday, 3/22/17

Hyung

(10min)
Taekeuk 5

Kicks & Strikes

Metcon (No Measure)

(15mn)
Sparring foot work
Sparring kicks

Metcon

Metcon (AMRAP – Reps)
EMOM 15
Minute 0,3,6,9,12- 10 Cal row
Minute 1,4,7,10,13- 8 Biurpees
Minute 2,5,8,11,14- 27 Double Unders/54 Singles

Do as many sit ups for the rest of each minute

Total number of sit-ups will be the score

 

Tuesday, 3/21/17

Weightlifting

Snatch Balance (Heavy single: 85%x1x2)
(15min)
40%x3, 50%x3, 65%x1, 75%x1, 85%x1, 95%x1 ,(100-105%x1), 85%x1, 85%x1
Record your heaviest Snatch Balance.

Metcon

Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
(30min)
175#, 24″ Box jump, 14# WB, 25# plate run for women

Monday, 3/20/17

Weightlifting

Split Jerk (Heavy single; 85%x1x3)

(15min)
50%x3, 65%x1, 75%x1, 85%x1, 95%x1, (100%-105%x1), 85%x1, 85%x1, 85%x1
Record the heaviest weight

3-Position Snatch (70%x3)

High Hang snatch
Mid Thigh Snatch
Full snatch

(10min)

Metcon

Metcon (Time)
15-12-9-6-3 reps for time of:
Chest to bar pull-up
Clean and jerk
 135/95
Push-up
Post time to comments.

 

Friday, 3/17/17

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#