Wednesday 06192019


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

Bench Press (8-8-6-6-4-4)

Metcon (Calories)

MetCon:

6 rounds

Max calorie row for 1 minute

Rest for 2 minutes

Score is lowest calorie of 6 rounds.

Finish: walk 400m recover legs

Moblity: couch stretch 2 x 1 minute

Tuesday 06182019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Metcon (No Measure)

Strength:

Warm up for snatches in metcon with:

10 hang snatches (bar)

8 hang squat snatches (bar)

6 overhead squats (bar)

Complete movement with additional weight.

Metcon (AMRAP – Rounds and Reps)

MetCon:

Complete as many rounds as possible in 20 minutes:

10 wall balls (FB25/20), (RX20/14), (Sc 14/10)

3 squat snatches (FB135/85), (RX115/75), (Sc 95/53)

Finish: Planks 4 x 1 minute alternating

Mobility: t-spine roll

Monday 06172019


CrossFit Pella – CrossFit

Warm Up (No Measure)

Row 250m

20 lunges

10 push ups

20 lunges

10 push ups

Row 250m

Metcon (Time)

MetCon:

3 RFT

15 power cleans 115/75

20 push ups

2 RFT

Calorie row 27/21

75 double unders (200 singles)

1 round

25 burpees

Finish: Wall walks x 5-10

Mobility: CrossOver symmetry