Tuesday 11212107


CrossFit Pella – CrossFit

Warm Up C (No Measure)

Run 200M before

10 Medball cleans 20/14

10 Pull-ups

5 Dumbell Snatch

Run 200m after

Deadlift (6-6-4-4-2-2)

Metcon (AMRAP – Reps)

MetCon:

15 minute AMRAP

1 OHS (95/65)

1 HSPU

2 OHS, 2 HSPU… ladder upwards

Rx HSPU is a pad plus 25# weights or flat to ground

Finish: Row 2000m with a partner

Mobility: t-spine and child’s pose

Monday 11202017


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Bench Press (5-5-4-4-3-3)

Metcon (AMRAP – Reps)

MetCon:

Max effort 3 rounds

1 minute max effort and 1 minute rest

Hang snatch 75/55

Burpees

Box jumps (24/20)

Finish: wall walks x 5

Mobility: chest and back (crossover mobility)

Friday 11172017


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

Zots Press (5×5 start with PVC or empty bar)

Metcon (Time)

Happy birthday, Robin!!!

MetCon:

21-15-9

Snatch 75/55

Toes to bar

Rest 2 minutes

21-15-9

OHS 75/55

Sit ups

Finish and mobility as needed at end of the day