Wednesday 062916


CrossFit Pella – CrossFit

Warm-up

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

10 lateral lunges (left)

10 lateral lunges (right)

10 sit ups

Repeat 3 x

Metcon

KB Chipper (Time)

“KB Chipper”

60 kb swings (53/36)

50 sit ups

40 goblet squats

30 calorie row

20 one arm KB OH squats (Right)

10 burpees

20 one arm KB OH squats (Left)

30 calorie row

40 goblet squats

50 sit ups

60 kb swings

Finish:

Single leg DL with kb 3 x 5/5

Tuesday 062816


CrossFit Pella – CrossFit

Warm-up

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

Weightlifting

Overhead Squat (5 x 3 working up in weight)

Metcon

Metcon (AMRAP – Reps)

MetCon: (total score of both AMRAPS)

4 min. AMRAP

10 x Power Snatch (115/75, 95/65, 75/45)

5 x OHS

10 x Lateral bar jumps

Rest 2 min.

Repeat 4 min. AMRAP

Finish:

Hill sprints 6-8 (sprint up, recover down)

Monday 062716


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

Power clean and split jerk (2 C&J EMOM for 7 min. starting at 50%)

Metcon

Metcon (No Measure)

MetCon:

Every 4 minutes for 4 sets (0, 4, 8, 12 minutes)

9 x Thrusters (135/95, 115/75, 95/53)

11 x T2B

Run x 250m

Finish:

TGU’s 3 x 5/5