Monday 080315


CrossFit Pella – CrossFit

Warm Up A (No Measure)

Row 500M before and after

2-3 rounds

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Back Squat (2 min max reps at 135/95)

Handstand Push-ups (2 min max reps (note scaling))

Metcon (Time)

21-15-9

Hang Power Clean and Jerk (135/95)

Box Jumps (24/20)

Finish:

Floor sweepers 3 x 10

Friday 073115


CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Power clean, front squat, jerk complex (EMOM for 6 min. 1 PC, 2 FS, 1 Jerk at 70% Clean wt)

Metcon (Time)

Row x 250m (Run 200m)

Then 4 RFT

10 x Wall Balls (20/14)

10 x KB Swings (53/36)

Then row x 500m (Run 400m)

4 RFT

15 x push ups

15 x double unders

Then row x 250m (Run 200m)

*There are only 3 parts of row/run, it is not with each round.

Finish:

Extra work on t-spine

Thursday 073015


CrossFit Pella – CrossFit

Warm Up D (No Measure)

100 butt kicks

100 high knees

Practice Double Unders 5 min.

2 Rounds of:

10 Wall balls 20/14

10 Sit-ups

10 Box jumps

Hang Power Clean (4 x 2 @ 60-75%, 3 x 2 @ 80%)

Metcon (Time)

3 RFT

25 x Sit-ups (with med ball 20/14)

1 minute x Handstand hold (or plank)

10 paces (5/5) x BB OH Lunge (115/75) (Scale to front rack and scale load)

Finish:

Heavy Farmer Carry 4 x 100m