Thursday 2/23/17


CrossFit Pella – CrossFit

Metcon

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Single leg DL with KB or DB (3×6/6)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Pistols (3×6/6)

Metcon (AMRAP – Reps)

20 minute AMRAP

20 burpees

20 thrusters (75/55)

20 calorie row

60 double unders

Finish: 2×10 supermans, 2 x 10 hollow rocks

Mobility:

Twisted lizard

Wednesdsy 022217


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

Snatch Balance (5×3 starting with empty bar and working up)

Hold bottom position for 3 seconds

Snatch (5-5-3-2-2)

Metcon (Time)

MetCon:

21-15-9

Power snatch (95/65)

Toes to bar (scale to knee raises)

Box jumps (24/20)

Finish: 2-4 400m repeats with 2 minute rest if time and energy allows

Mobility: Roll out upper back with foam roller and lower legs with barbell

Tuesday 022117


CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Paused back squats (3×5 starting at 50%)

Hold for 3 seconds at the bottom, drive quickly out of bottom

Metcon (Time)

3 RFT

400m run (500m row)

10 squat cleans (95/65)

5 bar muscles ups FB (or ring) (RX is 10 chest to bar pull ups/ or 20 Ring Rows)

Finish: Handstand work, shoulder taps, and handstand walks (plank holds)

Mobility: Couch stretch 2 minutes/side