Main – CrossFit

Thursday Back Squat 2×10 @ 75%

Back Squat (Thursday Back Squat 2×10 @ 75%)

If you need to drop weight so that you can make all 10 reps please do so- this should not be any other rep scheme so adjust accordingly.

Metcon (Time)

Kelli and QB’s Bday team wod

2 rounds
30 Burpee over partner
200 m barbell carry 185/135
34 alt partner wall balls
38 wall ball sit up throws to partner
15 Partner squats 185/135


Main – CrossFit

Overhead Squat (3×5 go heavier than last week by 5#’s if poss)

Metcon (3 Rounds for time)

Three rounds for time of:
Run 1 lap
50 Double-Unders
10 power cleans 135/95
Rest 3 minutes
if weight is too heavy then pick one that is still heavy for you….no sandbagging this one- even if you have to do only a rep or 2 at a time (-:


Main – CrossFit

Shoulder Press (2x 5-8 reps heavier than last week if poss)

Deadlift (2x 5-8 reps heavier than last week )

power clean + clean (4 sets of complex )

power clean + full clean- you may drop bar between reps
warm up then try to hit the 4 sets at 75-80% of your max full clean

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:
5 CTB pullups
5 ring dips
10 Strict or kipping Handstand Push-Ups
20 Kettlebell Swings (1.5/1)
you can sub out 3 mu’s for ctb and ring dips-either way is rx just post in notes if you did mu’s. strict hspu’s- you can also choose strict hspu’s to a mat if you have kipping but don’t have strict (-: just get work done!


Main – CrossFit

Week 4
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Front Squat (Week 4 Monday Front Squat 75%x2 80%x2 85%x2 90%x2 )

post highest set in measure and rest in comment box

Power Snatch (15 mins- work up to max for the day)

the max for the day means heavy but clean technique-this does not have to be anywhere near your pr weight but shoot for somewhere near at least 90% of it as a goal.

Metcon (AMRAP – Rounds and Reps)

Amrap 10
6 DB GTO (alt reps) (45,25-35)
8 pullups
12 SB over the shoulder (50/30)
1 parking lot run grate to grate


Main – CrossFit

Shoulder Press (2 sets of 6-8post highest set)

5 #’s heavier than tues 2nd set you can lower or stay at same way- adjust measure as needed

Deadlift (2 sets of 6-8 up from last week by 5-10#’a)

these should gradually go up 5 pounds or more over next few weeks but form maintained. You can stay at same weight or go down 10% as needed on 2nd set

Metcon (Time)

5 rounds for time:
5 deadlifts 275/185
10 burpees
This is WOD #2 from the 2008 Crossfit Games. Let’s do this in honor of the Games.


Main – CrossFit

Thursday Front Squat 2×10 @ 75%

Front Squat (Thursday Front Squat 2×10 @ 75%)

Warm these up a bit so that you are ready- suggested is 6 x40% and 4×50% and 4×60%

If you had to split your sets up in less than 2×10 last week then go back to that weight (70%) and try for 2 sets of 10

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
7 Toes to Bar
4 Thrusters (135/95)
7 fun jumps


Main – CrossFit


Overhead Squat (go up in weight per set if good reps)

Abbate (Time)

For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
women’s weight is 105
*scale as needed
1 mile is to street corner past fire station and back.
800 M is 1 time around the block plus run to end of building to corner of building and in door


Main – CrossFit

Shoulder Press

Set 1: Same weight as fri 8 reps
Set 2: 90% of Set 1, 8 reps


Set 1: Same weight as fri 5-8 reps
Set 2: 90% of Set 1, 5-8 reps

Split Jerk (emom 10 – 2 reps- 75-80% of max)

from rack

Metcon (AMRAP – Reps)

5 Rounds
1 min Max Calorie Row
1 min Max Double Unders
1 min Max KB Swing(1.5/1)
1 min Rest
in notes put breakdown of reps

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