Tuesday 07172018

CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Squat bunny squat (Time)

MetCon: (155/105RX+, 115/75 RX, 85/45 Sc)

15 burpees over the bar

15 OHS

15 burpees over the bar

25 front squats

15 burpees over the bar

35 back squats

Finish: Run 1 mile to recover the legs

Mobility: Supermans super slow 2 x 20 alternatively 2 x 10 birddogs

Monday 07162018

CrossFit Pella – CrossFit

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Seated dumbbell press (3x 10-15)

Seated on the ground with core braced, strict press dumbbells in each hand to straight overhead

Metcon (Time)

Happy birthday, Camryn!

MetCon:

Cash in: row 1000m (run 800m)

17 strict press (75/55RX+, 65/45RX, 53/35Sc)

100 single jump ropes

17 push press (same bar)

100 single jump ropes

17 push jerks (same bar)

100 single jump ropes

Finish: waiter carries with kb up the hill and back x 2 (switch arms as needed, don’t drop kb on cement)

Mobility: Crossover work for shoulders

Friday 07132018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

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)

Fatal 40 Partner Workout (Time)

Both partners work at the same time, one runs while the other does the movement. Split as needed

400 m run WITH each movement

40 wall balls 20/14

40 hang cleans 95/65

40 pull ups (ring rows)

40 deadlifts 95/65

40 push ups

40 box jumps 24/20

40 kb swings 54/36

40 toes to bar

40 air squats

40 hang snatch 95/65

40 DU (120 singles)

40 sit ups

40 burpees