Competitors (Saturday, 1/13/18)

A. 4B Weightlifting Class

 

B. Metcon

CrossFit Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155, 110#)

12 Push-ups

15 Box jumps (24, 20″)

 

C. Metcon

EMOM x 20

Min 1-2) Ski Erg For cals

Min 3-4) Row for cals

*Find a consistent pace that allows you to control your breathing and heart rate

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Competitors (Friday, 1/12/18)

A. Movement Prep

2 Rounds

20 Deadbugs

10 Single Arm Swimmers (Each Side)

3 Half Turkish Get Up w/ 5 sec ISO at top (Each Side)

 

B. Weightlifting

Snatch Every :90 for 5 sets

4 Power Snatch

*across

 

C.  Metcon

5 Rounds for Time

11 OHS (95, 65#)

11 Pull Ups

RX+ (115, 75#), C2B

 

D. Gymnastics 

10 min for Quality

Wall Facing HS Hold x 20 sec

3 Skin the Cats

20 Prone PVC Press on GHD

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Competitors (Wednesday, 1/10/18)

A. Metcon

4 min AMRAP

10 Power Cleans (RX  75, 55#) ( RX+  135, 95#)

10 Burpees over Bar

1 min Rest

 

4 min AMRAP

8 Power Cleans (95, 65#) (155, 105#)

8 Burpees over Bar

1 min Rest

 

4 min AMRAP

6 Power Cleans (115, 75#) (185, 125#)

6 Burpees over Bar

1 min Rest

 

4 min AMRAP

4 Power Cleans (135, 95#) (205, 145#)

4 Burpees over Bar

 

B. Metcon

30 Ring Muscle Ups for time

*5 cal Bike every time you break

10 min time cap

 

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Competitors (Tuesday, 1/9/18)

A. Movement Prep

1 Round

15 Banded Scaptions

15 Serratus Punch

15 External Rotation

15 Straight Arm Pull Aparts

15 OH Pull Aparts

 

B. Gymnastics

12 min to complete:

4 Rounds

3-5 Strict T2B + 5-10 Kipping T2B

1-3 x 1 Strict Muscle Up + 2 Ring Dips + 1 MU Negative

 

C. Metcon

12 min AMRAP

5 HSPU

10 Pistols

20 Sit Ups

30 Double Unders

 

D. Metcon

3 Rounds for Time

12 DB Weighted Box Step Overs (35,25#) (24″,20″)

18 GHD Sit Ups

 

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Sunday, 01/07/18

CROSSFIT

*Deload Week*
screen-shot-2017-12-16-at-3-00-05-pm

 

Core Strength
2 Rounds
:30 Right Hand OH DB/KB Walk
:30 Left Hand OH DB/KB Walk
-1:00 Rest-
:30 RH KB FR Walk
:30 LH KB FR Walk
-1:00 Rest-
1:00 DB/KB Farmers Carry
-1:00 Rest-

Metcon
For time:
15 Manmakers
30 Tuck Ups
15 Manmakers

 

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Saturday, 01/06/18

CROSSFIT

*Deload Week*
screen-shot-2017-12-16-at-3-00-05-pm

 

Benchmark Saturday
“Diane”
21-15-9
Deadlift 225, 155
HSPU
*12 minute cap

 

LEANX

A. 3 Rounds:
15 Goblet Squats
15 KB Split Squats/Leg
15 V-ups

-Rest 3 Mins-

2 Rounds:
30 KB Hang Squat Cleans
30 Tuck Ups

-Rest 2 Mins-

1 Round:
45 KB Thrusters
45 Sit ups

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Competitors (Friday, 1/5/18)

A. Movement Prep

2 Rounds

20 sec Calf Stretch

10 90/90 Rotations

10 Narrow Stance Air Squats

 

B. Gymnastics Skill

10 Minutes of Pistol Skill Work

 

C. Metcon

5 Rounds for Quality and Consistency

10 Pull Up

10 Wall Ball

:30 of rest after each round

RX+ Chest to Bar

 

D. Metcon

EMOM x 10

Odd) 10 Hang Power Snatch (95, 65#)

Even) 50 Double Unders

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