Monthly Archives: June 2017

Weightlifting Power Snatch (@80%x1x4) (12min) Metcon Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135# In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007 To learn more about Kutschbach click here (30min) Rx weight for females: Back squat @135, Jerk @95  

Hyung (10min) Wingchun – Mingmingtao Self Defense (10min) Break fall practice Metcon Metcon (3 Rounds for reps) 3 Rounds for reps, AMRAP 3 (1,1-2,1-2-3,1-2-3-4 combo) x3 (Burpee+Inverted Burpee) x3 After each round of AMRAP3, 1minute rest (11min) Bulletproof Shoulder Metcon (No Measure) Supinated grip shoulder press x10 with an empty barbell 45/35 Ring row x10Continue reading “Thursday, 6/29/17”

Weightlifting Muscle Snatch (-Heavy single) (15min) Snatch (EMOM 1 Full squat snatch@85%) (15min) Build up your snatch weight up to your 85% in 6min, then we will run 7 min EMOM for the work Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 25 Wall Ball shots 10ft/9ft 20/14# 50 Double unders 1 DU= 3Continue reading “Wednesday, 6/28/17”

Weightlifting Front Squat (@(80%x2, 85%x1) x3sets) (15min) Record 85% weight for the score Metcon Metcon (Time) For time, 4 Rounds of, 400m run 12 Deadlift 155/105 9 Hang power cleans 155/105 6 Push jerks/105 (24min)  

Metcon Metcon (Time) For time: 100 squats 100 sit-ups 100 push-ups 100 pull-ups 100 push-ups 100 sit-ups 100 squats (45min) Main site WOD: https://crossfit.com/workout/2015/05/31#/comments  

Weightlifting Bench Press (3-3-3-3-3-3-3) (20min) Find 3RM in 7 rounds. Start at 65% of your shoulder press 1RM Power Clean+Hang Squat Clean+Split Jerk (1-1-1-1-1-1-1) (20min) Find the heaviest weight with 7 rounds. Start at 55% of 1RM Clean and Jerk. Add the weight each round based on how you felt on the previous weight. MetconContinue reading “Saturday, 6/24/17”

Weightlifting Snatch (1 Rep Max) (20min) Metcon Metcon (AMRAP – Reps) AMRAP 21 3-6-9-12-15-18… add 3 reps after each round Box jump 24/20 Back squat 135/95 Toe 2 Bar  

Weightlifting Overhead Squat (@85%x1x2) (15min) 2 sets of single. If you don’t have OHS 1RM, use your Snatch 1RM. Snatch+Power Snatch (@60%x4sets) (15min) Metcon Metcon (Time) For time, 21-15-9 reps of Power snatch 95/65 (Rx+ 115/80) Pull-ups (11min)  

Strongman Metcon (No Measure) Tire Flip 3-3-3-3-3-3-3 @AHAP (25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 50 Double unders 20 Burpee box jump over 30/24 10 Sumo deadlift 225/155 Sumodeadlift: Check out box jump over in this video:  

Hyung (10min) Taekeuk 1 Kicks & Strikes (10min) Metcon Metcon (AMRAP – Reps) AMRAP 9 4 (Handstand kick+pop front kick) 20m bear crawl 5m per 1 rep for bear crawl Bulletproof Shoulder Metcon (Weight) 3 rounds NFT 1 Arm Farmer carry 120M each arm @100% of 100M max (15min)