Friday 09212018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB


10 Kip swings

20 curtsy lunges (10/10)

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Back Squat (Work up to heavy set of 5, then 75% of 5 at 8-8-8)

Metcon (Time)


100 Hang snatches (75/55)*Scale to 75 or 50, do hang cleans if needed.

At the top of every minute do 5 burpees

Finish: L-sits for max time or battle ropes

Mobility: as needed

Thursday 09202018

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs


20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)


Run 800m

Then 4 rounds:

250m farmer carry

30 walking lunges

1 minute plank

Finish/mobility: ROMWOD

Wednesday 09192018

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

Metcon (No Measure)

If you’ve missed squats this week, make them up otherwise do this:


3 x 10-15 of each movement

Light lateral raises

Upright dumbbell rows

Bent over dumbbell rows

Metcon (Time)


4 rounds:

5 squat cleans (meant to be challenging)

25 double unders (75 singles)

Finish: jog an easy 800 to recover legs

Mobility: using bar roll out quads
OR… do a nice long ROMWOD, roll out, row, recover with coffee