Thursday 05252017

CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Metcon (AMRAP – Reps)

MetCon: score is reps and note 800m times (can row 1000m)

Cash in: Run 800m

At 8 minutes start 16 minute EMOM: alternating minutes

15 wall balls (20/14)

3 bar MU (FB), 9 pull-ups (Rx) (Sc to 6 ring rows)

Rest 2 minutes

Cash out: Run 800m

Finish: Work on handstands, shoulder touches, walks…

Mobility: Shoulder band work

Wednesday 05242016

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

Metcon (Time)

Ensure properly warmed up for this (at least 15 minute good warm-up)

Do thrusters with just bar to warm-up and complete a few Kb and Pull-ups

MetCon: Meant to be fast and fierce

21-15-9

Thrusters (75/55)

Kb swings (53/36)

Pull-ups (scale to ring rows 12-9-6)

Finish: after at least 5-minute recovery, 5 x 100m sprints EMOM with partner (each 5)

Mobility: Lizard or dragon hip work

Tuesday 05232017

CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (Time)

Metcon:

21 hang cleans (135/95, 115/75, 95/65)

18 burpees

15 OHS (same weight)

12 push-ups

9 deadlifts (same weight)

12 push-ups

15 OHS

18 burpees

21 hang cleans

Finish: 2 x 15 knee raises from the bar or sit ups

Mobility: work on t-spine with foam roller

3 position clean (high hang, hang, floor) ( Take no more than 10 minutes to work on 5 sets )

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