The BOX

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9.17.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

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

Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Bar Facing Burpees
15 Front Squats 95/65
30 Double Unders

9.16.14


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, and 2 Jerks
(as heavy as possible)

Metcon

Metcon (Time)

21-15-9

Handstand Push Up
Wallball 20/14
Toe to Bar

9.15.14

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

Back Squat

5RM

Metcon

Metcon (Time)

4 RFT

12 Shoulder to Overhead 95/65
200m Run
8 PWR Snatch

9.13.14


Main – CrossFit

Weightlifting

Front Squat

10 mins to est 1RM

Metcon

Metcon (Time)

Team Wod (4 athletes)

30 Cal Row
30 Bar Facing Burpees
30 Hang Power Cleans 135/95

*waterfall format athletes follow each other through the workout. only one athlete per station

9.12.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

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

Weightlifting

Back Squat

1X20 @5 lbs less than 5RM

Metcon

Metcon (Time)

5 RFT

5 Snatch 95/65
10 Pull Ups
20 Double Unders

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