Friday 021216


CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

100 Singles (Jump rope)

Metcon (AMRAP – Reps)

“Going for Broke” Score is reps

2 min max kb swings (53/36)

Rest 1 minute

2 min max Front squat (135/95)

Rest 1 minute

2 min max pull ups

Rest 1 minute

2 min max sit ups (med ball use is Rx)

Rest 1 minute

2 min max calorie row

Finish:

Spend some time doing stretches and foam rolling… we all need it

Dumbell Snatches (3 x 10 (5/5) working up to AHAP)

Single arm snatches

Thursday 021116

CrossFit Pella – CrossFit

Warm-up J (No Measure)

2-3 rounds

Jog 2 laps with each round

10 push ups

10 chin-ups

10 OHS with PVC

Bench Press (5 x 5 starting at 65%)

Chin-ups (5 x 5, as strict as possible)

Metcon (Time)

All for time:

Cash in 500m row

5 DL (255/175, 200/155, 155/105)

10 pushups

10 DL

15 pushups

15 DL

20 pushups

Cash out 500m row

Finish: Farmer carry for 5 laps around the gym

Wednesday 021016


CrossFit Pella – CrossFit

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

Snatch (15 minutes to est. 1RM snatch for the day)

Metcon (Time)

MetCon:

30 DU FB (Rx is 60 singles, Sc is 30 singles)

10 burpees (over the bar, regular, jumps over bar)

20 power snatch (115/80 FB, 95/65Rx, 85/53Sc)

30 DU

10 burpees

20 OHS

30 DU

10 burpees

20 thrusters

Finish:

Shoulder touches… spend some time upside down or in a plank doing shoulder touches