The BOX

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7.30.14


Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m
10m lunges
20m high kicks
10m inch worms
20m high knees
20m butt kickers

3 rounds
10 air squats
5 push ups

Mobility

Metcon

Metcon (Time)

3 RFT

10 Front Squats 155/105
20 Pull Ups
30 Box Jumps 24/20

7.29.14

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 10

Odd: 5 Power Cleans ( work on cycle time)
Even: 30 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Clean and Jerk 135/95
10 Toe to Bar
15 Wallballs 20/14

7.28.14


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

work up to 5RM

Metcon

Metcon (Time)

For Time:

30 Overhead Squats 95/65
Run 400m
20 Power Snatch
Run 400m
10 Squat Snatch

7/26/14


Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Team Wod

3 rounds, 1 min per station

Row (cals)
Shoulder to overhead
Toe to Bar
Rest

7.25.14


Main – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull
5 snatch press (behind the neck)
5 overhead squats
5 snatch balance
5 pwr snatch

Weightlifting

Snatch

EMOM 10

Odd: 3 TNG Snatch
Even: 8 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Overhead Squat 115/75
10 Push ups
5 Hang Power Snatch

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