12.19.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP15

21-15-9

Shoulder to Overhead 95/65

Toe to Bar

KBS 53/35

12.18.14


Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Weightlifting

Front Squat

Metcon

Metcon (AMRAP – Reps)

Team Wod (3 athlete teams)

4 Rounds 1min per station

Row (cals)

DB Power Cleans

Rest

12.17.14


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

Weightlifting

Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Power Snatch 115/75

10 HR Push Ups

15 Wallballs 20/14

12.16.14


Main – CrossFit

Warm-up

sundown#7 (No Measure)

2 Rounds

Run 200m

6 Burpee Broad Jump

8 Sit ups

10 Squats

Weightlifting

Front Squat

Metcon

Metcon (Time)

For Time:

12 Overhead Squats 95/65

35 Box Jumps 24/20

12 Overhead Squats

25 Box Jumps

12 Overhead Squats

15 Box Jumps

12 Overhead Squats

5 Box Jumps

12.15.14


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

Metcon

Metcon (Time)

4 RFT

4 Deadlifts 135/95

8 Hang Power Clean

12 Lateral Burpee Over the Bar

12.12.14

Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m

10 good mornings

15 jump squats (barbell)

10 burpees

Gymnastics

Double-Unders

Metcon

Metcon (Time)

20-15-10-5

Overhead Squat 95/65

12-9-6-3

Handstand Push Ups