Wednesday 5/4/16

29 Apr

CrossFit Showdown – CrossFit

Strict Press

Find your 1RM

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here

Tuesday 5/3/16

28 Apr

CrossFit Showdown – CrossFit

Metcon (Time)

PRIMER

3 Rounds

10 Calorie Row

10 KBS 55/35
Warm-up, loosen up, and do the primer before anything. GO FAST. You aren’t resting in primers, remember that

Metcon (Weight)

12 Minute EMOM

1 Snatch Pull

1 Power Snatch

@60-70%
Don’t worry about going heavy. Focus on bar path and speed. You can go heavy when you figure out what the hell you are doing.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

1 Hang Power Snatch 65/45

5 Ring Dips

*Increase HPS by 1 rep after each round.

Thursday 4/28/16

23 Apr

CrossFit Showdown – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

200m Run

10-20-30

Mountain Climbers

Bicycles

-Rest 2

10 Minute AMRAP

50 Double Unders

6-8-10

Dumbbell Snatches 50/30

Pistols / Goblet Squats

-Rest 2

10 Minute AMRAP

Max Distance row

Wednesday 4/27/16

22 Apr

CrossFit Showdown – CrossFit

Front Squat

1×6 @55%

1×8 @65%

1×10 @75%

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Tuesday 4/26/16

21 Apr

CrossFit Showdown – CrossFit

Metcon (Time)

21-15-9

Handstand Push-Ups

Pull-Ups
This WOD should be taken as a PRIMER. If you don’t think you can at least do the first round unbroken, scale down.

Push Press

1×6 @55%

1×8 @65%

1×10 @75%

Metcon (No Measure)

Every minute for 5 Minutes

10 Calorie Bike SPRINT
Goal: Finish each round in 10-20 seconds. This should leave you crawling out of the gym if done correctly.

Monday 4/25/16

20 Apr

CrossFit Showdown – CrossFit

Back Squat

1×6 @55%

1×8 @65%

1×10 @75%

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

5 Power Snatches 95/65

10 Overhead Lunges

15 Wall Balls 20/14

Rest 1 Minute