Tuesday 03282017

CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Single leg DL with KB or DB (3x 6/6 slow and controlled)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Pistols (3×6/6 work on progressions)

Pistols (3×6/6 work on progressions)

Metcon (AMRAP – Reps)

Happy Happy Birthday, Shay!!!

MetCon: Score is total reps

EMOM: 7 minutes

7 burpees (Sc to 5)

7 Kb swings 53/36 (Sc to 5)

rest 4 minutes

EMOM: 4 minutes

9 burpees (Sc to 5)

9 kb swings (Sc to 5)

Finish: Toes to bar 3 x 6-8

Mobility: Lizard (hip work)

Monday 03272017


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Metcon (Time)

Courtesy of street_parking

7/5/3 Rounds for time:

(95/65, 85/53, 65/35 FB, Rx, Sc)

10 hang power cleans

10 front rack walking lunges (5/5)

10 push presses

10 back rack walking lunges (5/5)

Finish: recover with slow and easy 800m jog or 1000m row

Mobility: T-spine rollout

Friday 032417

CrossFit Pella – CrossFit

Warm-up J (No Measure)

2-3 rounds

Jog 2 laps around parking lot

10 push ups

10 chin-ups

10 OHS with PVC

Metcon (Time)

Friday 032417

MetCon: Partner Mash-up (one person working at a time)

50 wall balls

10 clean and jerks (155/115)

40 Double Unders (100 singles)

40 pull ups

40 push ups

40 pistols (scale to goblet squats)

40 Double Unders (100 singles)

Finish: Spend 10 minutes on a skill that needs work (March goal)… or 3x max rep strict pull-ups.

Mobility: Do couch stretch 2 x 1 minute/side