Monday 01212019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

Happy belated, Zac!

Happy birthday, Bethany!

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)

Incredible Hulk (AMRAP – Rounds and Reps)

20 minute AMRAP

5 Deadlifts (115/75)

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

Finisher

Finish: four minutes alternating planks

Mobility: hip halo

Friday 01182019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Overhead Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

21-15-9

Kb swings (53/36)

Air squats

Sit ups

Rest 2 minutes

15-12-9

Kb goblet squats (53/36)

Push-ups

Burpees

Finish/mobility: as needed from week, choose a skill to spend 5 minutes on improving

Thursday 01172019

CrossFit Pella – CrossFit

Air squat warm-up (No Measure)

50 air squats

Do 5 burpees every 10

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

10 bench press 135/85*

Row 300m (run 250m)

Rounds plus reps (each 25 m row is worth 1 rep)

*use 60-70% one rep max bench, partner with someone using same weight as needed

Finish/Mobility: ROMWOD