Friday 050616


CrossFit Pella – CrossFit

Warm-up

Warm-up (No Measure)

Jog 250m

15 push ups

15 sit ups

15 air squats

15 pull ups

Jog 250m

Weightlifting

Back Squat (1 x 5 @ 50% 1 x 5 @ 60% 2 x 5 @ 70%)

Metcon

Metcon (Time)

5 RFT

1 rope climb

5 Front Squat (165/115, 135/95, 95/53)

7 S2OH (same wt)

9 Box Jumps (24/20)

Finish:

Farmer Carry 2 x 200m AHAP (don’t drop kb on concrete)

Thursday 050516


CrossFit Pella – CrossFit

Warm-up

Wallball warm-up (No Measure)

100 wall balls

Every 20 wall balls do 5 burpees

Warm-up

Weightlifting

Hang Squat Clean (6×3 working up to 3RM for the day)

Metcon

Metcon (Time)

Happy happy birthday, Katie!

Cash in: 25 push ups

3 RFT:

200m run (250m row)

10 pullups

20 single arm KB swings (53/36)

Cash out: 25 push ups

Finish:

Ab tabata

Wednesday 050416


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

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 (2×8 at 60%, 2×5 at 70%, 2×3 at 80-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Happy Birthday, Susan!

20 minute AMRAP (rounds + reps)

400m run (500m row) each 25 m is a rep

20 OH lunges (10/10) (45/25 lb)

400 m row

20 OH lunges

Finish:

Hip mobility work