Thursday 052616


CrossFit Pella – CrossFit

Warm-up

Warm-up

Warm Up C (No Measure)

Run 200M before

5 Ring Dips

10 Medball cleans 20/14

10 Pull-ups

5 Dumbell Snatch

Run 200m after

Weightlifting

3 Position Clean + Jerk (EMOM for 6 min. work up in wt.)

High hang, Hang, From floor, then Jerk

Metcon

Metcon (Time)

MetCon:

21-15-9

Hang Power Clean (135/95)

Pull-ups

Finish:

Plank Holds 4 x 45-60sec.

Wednesday 052516


CrossFit Pella – CrossFit

Warm-up

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Weightlifting

Back Squat

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 85%

1 x 3 @ 95%

1 x 8 @ 75%

Metcon

Metcon (AMRAP – Reps)

MetCon: Total Reps

KB Goblet Squats (53/36) x 1min.

KB Swings x 1 min.

Burpee box Jump overs x 1 min.

Rest 1 minute

KB Goblet Squats x 2 min.

KB Swings x 2 min.

Burpee box Jump overs x 2 min.

Rest 1 minute

KB Goblet Squats x 1 min.

KB Swings x 1 min.

Burpee box Jump overs x 1 min.

*scale burpee box jumps to step overs only

Finish:

Wall walks x 5

Tuesday 052416


CrossFit Pella – CrossFit

Warm-up

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Gymnastics

Rope Climbs x 5

Gymnastics

Pistols (3 x 5/5)

Metcon

Metcon (Time)

MetCon:

3 RFT

Row for calories (40/30/20 calories)

10 chest to bar/chin-ups/ring rows

15 Split jerks (135/95, 95/65, 75/45)

Finish:

Tire flips… assuming we have tires to new place