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Week of 10.17.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (15 @ 65%) 2. Snatch (10 @ 75%) Snatch (5 @ 85%) 3. Snatch Grip Deadlift (3×5) 4. Box Squat (1RM) 5. Box Squat Good Morning (8RM) Wednesday/Thursday 1. Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min) Pause above knee cap for 3 count 2. […]
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Protected: Tuesday 10.18.16 WOD NOTES
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Monday 10.17.16 WOD
Max Effort Lower WOD “Half Life” 24min AMRAP Min 1 – Cal Row Min 2 – Wallballs (20,14) Min 3 – Box Jumps (24,20) Min 4 – Rest **Score total reps $Out On a 7min running clock 2min Assault Bike Sprint –Then– 5-4-3-2-1 Sumo Deadlift, building to a heavy **Score weight of heaviest sumo deadlift […]
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Crossfit Teens and Preteens 10.17.2016
Warm-up Dynamic- quick and fast 3-5 minutes Conditioning Mile run Demo Hang power clean front squat Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 calorie row 5 hang cleans 5 front squat Weightlifting Clean and Jerk 3×3
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Protected: Monday 10.17.16 WOD NOTES
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Sunday 10.16.16 WOD
Monster Mash! WOD #1 “16MMWOD1” 30 C2B –Then– 3 Rounds 10 Snatches 20′ Overhead Walking Lunge **95,65,75,55 **Rx+ Use axel bar –5min Rest to WOD #2– WOD #2 “16MMWOD2” 3 Bar Muscle Ups 30 Dubs (x3) 30 Deadlifts 3 Bar Muscle Ups 30 Dubs (x3) 30 Front Squats 3 Bar Muscle Ups 30 Dubs (x3) […]
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Protected: Sunday 10.16.16 WOD NOTES
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Saturday 10.15.16 WOD
Yoga starts tomorrow! 11am Wayne Partner Up! WOD “Final Fantasy” Teams of 2 25min AMRAP 30 Deadlifts 10 Rope Climbs 30 Hang Power Cleans 30 HSPU 30 Power Jerks **Rd #1 95,65 **Rd #2 115,75 **Rd #3 135,95 **Rd #4 155,105 $ Out Have a great weekend!
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10.14.16 Box Brief
Halloween Throwdown WHEN: Sat.October 29th 8:30 & 9:30am WODs WHO: Any Main Line CrossFit Athlete, family member, co-worker or friend. WHAT: Workouts to be held during normal WOD times. Top scores crowed fittest CrossFit Main Line Halloweeners
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Protected: Saturday 10.15.16 WOD NOTES
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