01/17/2017

Metcon (Time)

5 Rounds
30 Wall Balls (20/14)
– Rest as needed b/t sets –
Sets don’t count if not Unbroken! no resting with the Wall Ball, motion must be continuous.

Accessory Work

6 Rds
10 Glute Ham Raises
10 Barbell Sit Ups *

* https://www.youtube.com/watch?v=sao0TyMIhjE&spfreload=5

01/13/2017

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

01/12/2017

Front Squat (5×8 @60%+10lbs)

Perform a set every 1:45

Metcon (Time)

Teams of 2
30 Yard Sled Push (15 yards out/15 yards back)
2 Rds
0-1-2-3-4-5-4-3-2-1-0 (45/25)
* Partner 1 pushes the sled down and back (Empty sled) Then partner 2 pushes. Add a 45/25 until you reach 5 plates, then descending back down would be 1 round. *