Monthly Archives: July 2017

Weightlifting Clean (Find 1RM) (20min) Full squat cleans Front Squat (A heavy single) (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 9 Deadlift 135/95 6 Burpee pull ups 3 Front Squats 135/95  

Gymnastics (total 30min) Metcon (No Measure) Pull-up progression Work on kipping pull-ups/burtterfly pull-ups (10min) Metcon (No Measure) Muscle up progression Work on Hip kips, Muscle up transitions(MUT), Toe to Ring, Bar Muscle ups (20min) Try Muscle ups (bar/ring) Metcon Metcon (Time) For time, 4 rounds of  400m run 50 Squats (18min)  

Weightlifting Power Clean+Push Jerk (1-1-1-1-1-1-1 ) (20min) Find the heaviest weight in 7 rounds. Metcon Metcon (Time) For time, 15-12-9 reps of Double body weight deadlift 3/4 Body-weight Shoulder press Post time for the score (18min) Main site WOD: https://crossfit.com/workout/2017/05/31#/comments Beginners weights DL 155/105 SP 75/45 Intermediates weights DL 345/225 SP 135/95  

Hyung (10min) Capoeira Zinga Kicks & Strikes (10min) Kicks with Zinga Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 12 15 Partner Lemon Squeezes 15 Partner Push-ups 15 Partner Sit ups with Medicine ball 20/14 Bulletproof Shoulder Metcon (No Measure) * Double KB Overhead Hold: 30 seconds @ light weight *Continue reading “Thursday, 7/27/17”

Weightlifting Clean and Jerk (@90%x1x2) (15min) Front Squat (65%x1-75%x1-80%x1-83%x1-85%x1-87%x1-90%x1) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 3 Muscle ups Then 1 min rest AMRAP 3 Strict Handstand Push-ups Then 1 min rest AMRAP 3 Power Snatch 95/65 Record total reps complete for the score  

Weightlifting Snatch (@100%x1) (20min) Go for a PR if you have time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 Deadlifts 135/95 6 Burpees 3 Power Cleans 135/95 Rx+ 155/115  

Bulletproof Shoulder Metcon (No Measure) * Strict Pull Up: establish your new max unbroken reps in 1 set * Shoulder Press: establish your new 10 rep max in 3 sets or less, keep your pace the same on the way up and the way down (Video) (10min) Gymnastics Metcon (No Measure) EMOM 12 Minute 0,4,8Continue reading “Monday, 7/24/17”

Weightlifting Back Squat (@95%x1x2) (15min) Metcon Metcon (Time) For time, 100 Double unders Then 5 rounds of 10 Deadlift 155/115 10 Front Squat 155/115 10 Handstand push ups Then 100 Double unders (26min)

Weightlifting Snatch (@95%x1x2) (15min) 2 rounds of single Clean and Jerk (@95%x1x2) (15min) 2 rounds of single Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 6 Ring Dips 9 Toes to bars 12 Power clean 95/65  

Bulletproof Shoulder Metcon (No Measure) * Narrow Grip High Pull: establish your 10 rep max in 3 sets * Rest as needed between sets * Wall Facing Handstand Hold: accumulate 105 seconds * If you were able to complete 105 seconds unbroken Wall Facing Handstand Hold, then try to accumulate 10 x 5 seconds eachContinue reading “Wednesday, 7/19/17”