Main – CrossFit
Shoulder Press (3×3 same weight- getting heavy)
Deadlift (3×3 same weight- getting heavy)
Shoot Throughs (get 20 total in )
Metcon (6 Rounds for time)
Every 4 mins
50 du’s
20 Wall balls (20/14)
6 rounds (score each round for time)
Main – CrossFit
LAST DAY TO PREORDER HYDROFLASKS- if you want a special color or style please put on list on door! I will bring in some stock but it will be colors and styles I choose.
7/14 starts today – little less this time though only 1 set each day instead of 2 for 1st 2 weeks (-: Your percentages are based of your 1 RM FRONT Squat.
Day 1 1 set 7/13 65%
Day 2 1 set 7/13 94%
Day 3 3 sets 4 60%
Front Squat (day 1 set at 7fs/13bs)
Back Squat (day 1 set at 7fs/13bs)
Snatch (FULL work up to a heavy in 8 mins)
Clean and Jerk (FULL work up to a heavy in 8 mins)
Metcon (Time)
For time: mainsite 140901
Row 30 calories
30 burpees, jumping over the barbell
30 hang power cleans 135/95
Main – CrossFit
Coaches Curt and Marah are competing today over at 3-46 Grit (346 NE 219th – Gresham, Oregon 97030) at the Wodtober Fest…go check it out after your wod (-: Tomorrow your 3 coaches Michele, Hung and Claudio along with Steve, Alicia and Shelley are competing in a team masters comp “Tuff Stuff” in portland at VC Crossfit 1715 NW Lovejoy Street Portland, OR 97209. Come support your fellow gym members this weekend and cheer them on. VP is running class on Sunday and you will see coach Michele today from 10-12.
Metcon (AMRAP – Reps)
12 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 115/85# (rack ok)
15 Pull-ups
50 Double-Unders
With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
Main – CrossFit
Shoulder Press (3×3 same as tues)
Deadlift (3×3 same as tues)
Metcon (Time)
Run, Annie, Run!
Run 400m then
Annie
50-40-30-20-10
double unders and
Situps
then Run 400m
Main – CrossFit
Back Squat (3×5 @ 65%)
Metcon (Time)
Conditioning:
10-9-8-7-6-5-4-3-2-1
Pullups or CTB if you want extra challenge
Wall Ball (20/14)
*every 2 min complete 4 burpees starting with burps
Main – CrossFit
Power Snatch (work up to a max in 6 mins)
Power Clean (work up to a max in 6 mins)
Metcon (AMRAP – Reps)
amrap 10 mins
3 split jerk from rack 80% of your max
200 meter run
Main – CrossFit
Shoulder Press (3×3 up from last week if poss or same)
Strict Toes-To-Bar (3×5 )
Metcon (Time)
10 Rounds of 1 minute:
3 Deadlift at about 85% of your max
20 Double Unders
with remaining time in the minute:
AMRAP Burpees
Try and make it whole 10 mins- if you fall off track then just start the next round each min but just don’t give yourself a rx. Mark you dead weight in notes.
Main – CrossFit
Hang Snatch (full 3×3 no dropping bar)
Hang Clean (full 3×3 no dropping bar)
Split Jerk (from rack 3×3 work up to a heavy set and post that)
Handstand Walk (practice for about 5 mins )
You can choose to do hs holds on wall or lift alt. hand while on wall to simulate walking for you can go for max feet in 3 mins or you can just work technique
Metcon (AMRAP – Reps)
In teams of 4, complete 4 rounds of 1 minute at each station:
Wall Ball (20/14)
KB Swing (53/35)
Row for Calories
Rest
pick a group- we can have up to 3 teams go at once so this could be lots of fun. Clock starts and each min you rotate to the next movement.
Main – CrossFit
SKILL WORK
WOD
Main – CrossFit
Metcon (AMRAP – Reps)
From Booties in Action
Team WOD
10 min. AMRAP
A rows 20 cal.
B performs burpee box jumps.
Switch every 20 calories rowed.
Score is total burpee box jumps + calories rowed. Score is only counted while rowing.