The BOX

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7.23.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press
Push Press
Push Jerk
Thruster
Front Squats
Back Squats
Overhead Squats

Weightlifting

Power Clean

EMOM 6

1 Power Clean + 3 Front Squats (across)

Metcon

Metcon (Time)

3 RFT

30 KBS 53/35
20 Burpess
10 Front Squats 135/95

7.22.14


Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m
15 push ups
15 good mornings (empty bar)
15 thrusters (empty bar)

Gymnastics

Toes-To-Bar

3x max effort

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3.6.9.12…….

Wallball 20/14
Deadlift 185/125

7.21.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m
10 good mornings
15 jump squats (barbell)
10 burpees

Weightlifting

Back Squat

3×10 Climbing

Metcon

Metcon (Time)

21-15-9

Shoulder to Overhead 135/95
Pull Ups

7.19.14


Main – CrossFit

Metcon

Metcon (Time)

For time:

Row 1000m

Then

5 rounds of

5 Push Press 135/95
10 Pull Ups
20 Air Squats

7.18.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m
10 good mornings
15 jump squats (barbell)
10 burpees

Weightlifting

Front Squat

4×6 Across

Metcon

Metcon (Time)

3 RFT

10 Squat Cleans 135/95
10 Burpees
25 Sit Ups
50 Double Unders

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