Friday 7/1/16

26 Jun

CrossFit Showdown – CrossFit

Back Squat (3@70%,3@80%,3+@90%)

Get 4 @90%

Metcon (AMRAP – Rounds and Reps)

Every 30 Seconds

5 Thrusters 95/65

5 Bar Facing Burpees

*Go until failure.

Metcon (Time)

For Time

100 Wall Balls

75 Mountain Climbers 1/1

50 Push-Ups

25 Thrusters 65/45

Thursday 6/30/16

25 Jun

CrossFit Showdown – CrossFit

Metcon (Time)

Partner WOD

5 Rounds

200m Run (together)

30 KBS 55/35

3 Rounds

400m Run (together)

30 Toe to Bar

1 Round

800m Run (together)

30 Muscle-Ups

*If the kettlebell touches the floor, complete 15 burpees as a team. If one person isn’t holding onto the bar for the toes to bar or muscle ups, complete 15 burpees as a team.

1000m Row (Time)

Max Effort 1000m Row

6/28/16

23 Jun

CrossFit Showdown – CrossFit

Metcon (Weight)

Every 1:30 for 15 Minutes (10 Sets)

1 Full Clean

1 Front Squat

1 Jerk

*Increase to a heavy complex

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Overhead Squats 95/65

10 Chest to Bar

30 Double Unders

*Immediately go into the next WOD

Metcon (Weight)

5 Minutes to find

3RM Overhead Squat

*Start from floor

Monday 6/27/16

22 Jun

CrossFit Showdown – CrossFit

push press (3@70,3@80,3+@90%)

Metcon (AMRAP – Reps)

Every 1:30 for 9 Minutes (6 Sets)

200m Row

Max Strict Press in remaining time. 65/45

Friday 6/24/16

19 Jun

CrossFit Showdown – CrossFit

Metcon (Time)

Partner WOD

4 Rounds

160′ Sled Push

30 Thrusters 95/65

160′ Sled Push

Rest 2 Minutes after each round.

*Work together. Partners may switch at any moment.

Metcon (Time)

Partner WOD

4 Rounds

10 Alternating Weighted Step-Ups 35/25 KB in each hand

16 Dumbbell Snatches 50/35

One partner is doing the step-ups while the other partner is simultaneously doing the snatches. Once BOTH partners finish, switch movements. Once BOTH partners are done with both movements. Rest 1 minute, then repeat for a total of 4 rounds.

Thursday 6/23/16

18 Jun

CrossFit Showdown – CrossFit

Metcon (Weight)

12 Minute EMOM

1 High Hang Power Snatch

1 Hang Power Snatch

Push Press (1×5@65%, 1×5@75%, 1×5+@85%)

Metcon (Time)

Prmer

10 Power Snatches 65/45

10 Bar over Burpees

*Every time you break on the snatches, run 1mile.

Tuesday 6/21/16

16 Jun

CrossFit Showdown – CrossFit

Metcon (Weight)

15 Minute EMOM

1 Power Clean

1 Hang Power Clean

Rest Minutes 5 & 10

Use this time to add weight

Metcon (Time)

3 Rounds

10 Clean and Jerks 135/95

20 Push-Ups