The BOX

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8.21.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

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

Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Run 800m

then

10 KBS 53/35
20 Sit Ups

8.20.14


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

Back Squat

1×20 @ 55 Lbs less than 5RM

Metcon

Metcon (Time)

For Time:

50 Double Unders
3 Snatch 115/75
40 Double Unders
6 Snatch
30 Double Unders
9 Snatch
20 Double Unders
12 Snatch
10 Double Unders

8.19.14


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

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

3 RFT

10 Pull Ups
10 Shoulder to Overhead 135/95
10 Box Jumps 24/20

8.18.14


Main – CrossFit

Warm-up

sundown #3 (No Measure)

3 Rounds

10 push ups
15 wall balls
20 double unders
Run 50m

Weightlifting

Back Squat

1×20 @ 60 Lbs less than 5 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

9 Burpees
6 Toe to Bar
3 Squat Cleans 155/105

8.15.14

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

1×20 @ 65 Lbs less than 5RM

Metcon

Metcon (Time)

For Time:

Run 600m
5 Squat Cleans 135/95
Run 400m
10 Squat Cleans
Run 200m
15 Squat Cleans

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