Tuesday 08212018


CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Back Squat (Use 75% of the weight pause BS from last week 3×8)

Metcon (Time)

MetCon:

30 walking lunges (15/side) with single 53/35 kb OH on one side/switch as needed

30 sit-ups (no med ball)

30 kb swings (53/35)

30 walking lunges (double kb at side)

30 sit-ups with a med ball (20/14)

30 kb swings (53/35)

30 walking lunges (no weights)

30 heel raises

30 kb swings (53/35)

Finish:

Jog a 800m as recovery

Monday 08202018

CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m

Front Squat (Work up to heavy 2x )

Possibly 10-8-6-4-4-2-2

Metcon (Time)

MetCon:

7 RFT

5 squat snatches (115/75)*

1 round “Cindy”

5 pull-ups

10 push-ups

15 air squats

30 second rest between rounds

*wt should be challenging after 5. Do NOt drop from overhead

Finish: Dumbbell plank-walks pulls down and back

Friday 08172018

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

Back Squat (Work up to heavy double for day)

Metcon (AMRAP – Reps)

MetCon: In 17minute…WITH A PARTNER, ONE WORKS AT A TIME

60 deadlifts (135/95)

30 burpees

60 front squats (115/75)

30 burpees

60 push press (95/65)

30 burpees

With remaining time up until 17 minute mark

Clean and jerks (135/95)

Score is C&J reps

Finish:

Opposing arm/leg dead bugs