8.28.15

Sundown CrossFit – CrossFit

Warm-up

General 2A (No Measure)

2 rounds

run 200m

10 good mornings

15 jump squats (barbell)

10 burpees

Weightlifting

Back Squat (3×5 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Shoulder to Overhead 155/105

10 Deadlifts

15 Wallballs 20/14

8.27.15

Sundown CrossFit – 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

EMOM

9min

1a: Toes-To-Bar (3×10)

2a: Sit-ups (3×20)

3a: Barbell Rollout (3×10)

Metcon

Metcon (Time)

3 RFT

15 Overhead Squats 95/65

15 Pull Ups

Run 400m

8.26.15

Sundown CrossFit – 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

IWT

3 rounds 2min rest between rounds

Thruster (3×6 @50% of C&J Followed by 200m Run.)

Thrusters must be unbroken. (Round up on load)

Goal Time to finish with rest is under 9min.

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65

Toe to Bar

8.25.15

Sundown CrossFit – CrossFit

Warm-up

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

EMOM

12min

odd: Hollow Rock (6×15)

even: Handstand Hold

Skill 1: 30sec wall hold

Skill 2: 12 shoulder taps on wall

Skill 3: 8 lunge to handstand (free standing)

Skill 4: 15′ handstand walks

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10 Front Squats 95/65

15 Burpees

15 Front Squats 135/95

15 Burpees

20 Front Squats 155/105

15 Burpees

AMRAP Front Squats 185/125

8.24.15

Sundown CrossFit – CrossFit

Warm-up

General 3A (No Measure)

3 rounds of:

5 burpees

10 pull ups

15 wall balls

run 200m

Weightlifting

Back Squat (3×3 @85% – 90% )

Metcon

Team Wod

Metcon (AMRAP – Reps)

3 Rounds 1 min per Station

Power Clean 135/95

Box Jump Over 24/20

Row (cal)

Rest

8.22.15

Sundown CrossFit – CrossFit

Metcon

Team Wod 2-3 Athletes

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Row 500m (each athlete)

then

AMRAP

10 Power Snatch 95/65

10 Burpees

*each athlete must row 500m, once a athlete is finished they can start accumulating rounds while the other teamates are finishing their row