Wednesday 7/5/17

30 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 6 Minutes working up to a heavy push press

Jerk (6×3 @90-100%)

Dumbell Split Squat (6×5)

Superset with jerk

Holystone The Deck (AMRAP – Rounds and Reps)

In 8 Minutes

500M Row

In remaining time

10 Dumbbell Push Jerk 45/35

5 Power Cleans 155/105

10 Back Squats

Monday 7/4/17

29 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

There will only be a 10AM class today

Metcon (Weight)

Spend 10 Minutes working up to a challenging 2 Rep Thruster from the rack

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

Monday 7/3/17

28 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Front Box Squat (6×2 @50-60%)

Below Parallel, about 2-3 inches from your bottomed out position.
Same tempo as last week

Weighted Pull-ups (6×4 Same weight across)

Superset with Front Squat

Soft Sand (AMRAP – Rounds and Reps)

7 minute AMRAP

12 Dumbbell Hang Power Snatch 45/35lbs

8 Dumbbell Overhead Squat

*Switch hands as desired. Everytime you set the dumbbell down, suitcase walk 40′ before starting again

Friday 6/30/17

25 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 10 minutes working up to a challenging

Pause Squat Clean (3 second pause at knee)

Every breath you take (Time)

3 Rounds

15 Dumbbell Shoulder press 50/35

20 Front Squats 135/95

25 Pull-Ups

800M Run

Rx+ 55/35lb KBs, 155lb Front Squats
Dumbbell shoulder press are STRICT. No legs.

Wednesday 6/28/17

23 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 10 Minutes working up to a challenging complex of,

1 Pause Squat Snatch (3 Second Pause at knee)

1 Hang Squat Snatch

The New Creed (Time)

10-8-6-4-2

Hang Power Snatch 115/75

Push Jerk

50-40-30-20-10 Double Unders

Rx+ 135/95 & Double Unders must be unbroken sets.

Tuesday 6/27/17

22 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Front Box Squat (7×1 Same weight across, 50-60% of FS 1rm)

Below Parallel, about 2-3 inches from your bottomed out position.
Tempo- 2 seconds down, 3 second pause, explode up.

Weighted Pull-ups (7×3)

Superset with box front squat. same weight across

Ferrari Dino 246 (Time)

4 Rounds

6 Overhead Squats 115/75

8 Toes to Bar

12 Wall Balls

100m Sprint

Rx+ 135/95

Monday 6/26/17

21 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Warm-Up / Skill

3 Sets of LSits on rings

Jerk (6×3 80-90%)

Dumbell Split Squat (6×5)

At this point, you should feel confident in the movement. You should be challenging yourself as far as weight and progression.

Wolfbane (Time)

15-12-9-6-3

Power Clean 135/95

Bar Facing Burpee

Rx+ 155/105

Friday 6/23/17

18 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Jerk (7×2 @80-90%)

Dumbell Split Squat (7×4)

Baseline (Time)

For Time

500m Row

40 Squats

30 Sit-ups

20 Push-Ups

10 Pull-Ups

Rx+ 2 Rounds.

Thursday 6/22/17

17 Jun

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Skill Warmup

Spend 8 Minutes working on kipping for pull-ups and bar muscle-ups

The One That I Want (Time)

5 Rounds

4 Muscle-Ups

12 Thrusters 115/75

12 Left Arm RKBS 55/35

12 Right Arm RKBS

12 Clean and Jerks

1 Minute Rest

Rx+ 6 Muscle-Ups, 135/95