Thursday 9/1/16

27 Aug

CrossFit Showdown – CrossFit

Metcon (AMRAP – Reps)

Back Squat

Work up to 50%, then..

Max Reps @50%

Metcon (Time)

Partner WOD

30-20-10

Overhead Squat 95/65

Pull-Ups

Goblet Lunges 55/35

KB Snatch 55/35

400m Run (together) after each round.

Wednesday 8/31/16

26 Aug

CrossFit Showdown – CrossFit

Metcon (Time)

Primer

30 Calorie Row

20 Thrusters 95/65

10 Bar Over Burpees

*If you don’t think you can get 20 Unbroken Thrusters, scale down the weight.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Tuesday 8/30/16

25 Aug

CrossFit Showdown – CrossFit

Metcon (Weight)

10 Minute EMOM

Odd: 8 Push Press @50%

Even: 20 Bicycles

Metcon (Time)

4 Rounds

400m Run

15 Toe to Bar

10 Deadlifts 185/135

1 Legless Rope Climb

Monday 8/22/16

17 Aug

CrossFit Showdown – CrossFit

Back Squat (5@75%, 3@85%, 1+@95%)

Metcon (AMRAP – Rounds)

10 Minute EMOM

10 Thrusters 65/45

20 Double Unders

Rx+

95/65lbs

30 Dubs

Push Press (5@75%, 3@85%, 1+@95%)

Thursday 8/18/16

13 Aug

CrossFit Showdown – CrossFit

Metcon (Time)

Teams of 3

Relay Race

150m Run x 3

15 Calorie Bike x 3

Metcon (AMRAP – Rounds and Reps)

Teams of 3

18 Minute AMRAP Part A.

15 Sumo Deadlift High Pulls 65/45

30 Double Unders

Relay Style

Metcon (Calories)

18 Min AMRAP Part B.

Row for Calories.

*Parter 1 will be Rowing. Partner 2 will be doing the 15 SDHP and 30 Double unders. Partner 3 will be resting. When partner 2 finishes the Double Unders, all team members will rotate.