Monday 04232018


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

Push Jerk (Take 15 minutes to work to 5 rep for th day )

Metcon (Time)

3 RFT

400m run (500m row)

21 sit ups (medball optional)

15 hang cleans (115/80)

9 jerks (115/80)

Finish: Round the worlds with 10 pound plate

Mobility: hollow rocks 3 x 10/3 x 10 supermans

Friday 04202018


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Metcon (Time)

MetCon:

Partner WOD, one works at a time

50-40-30-20-10

Push ups

Deadlift (185/135, 155/105, 95/65)

Box jump overs

Finish/Mobility: work on pegboard or rope climbs

Thursday 04192018


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

Metcon (AMRAP – Reps)

Strength/MetCon: alternating EMOM 8 minutes

10 bench press/10 pull-ups (ring rows)

Metcon (AMRAP – Reps)

MetCon:

Max effort (Every other minute on the minute) work:rest

3 rounds

Max effort row (cal)

Max effort push press (115/75)

Max effort burpees

Finish: Run 1 mile at moderate pace

Mobility: Hamstring work with a band