Saturday Workout

9


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute Amrap:

200m row

5 box jumps (40/30)

10 back squats (95/65)

*back squat increases by 20 lbs each round

12/05/2014

10

Games2012_TrackTriplet_FroningLeverich_muscleup_0Metcon (Time)

10 mins to find 1 RM Snatch

–rest 3 mins–

9-7-5
Squat Snatch (185/115)
Bar Muscle ups

12/04/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

Teams of Two (you go, I go)

20 mins
3-6-9-12-15-18….
Calorie Ski Erg
Hang Cleans (115/75)

*Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*

12/03/2014

Front Squat (8×3 @80%)

Metcon (Time)

3 Rounds

21 GHD’s
15 Push Press (135/95)
9 Burpees

12/02/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

Every Minute on the minute

1 Power Clean + Jerk
(add 10lbs till Failure)
(135/95)

2k Row (Time)

Max Effort 2k Row

12/01/2014

Darren_BPBench Press (8×3 @80%)

Metcon (Time)

10 Rounds

3 PHSPU
6 Deadlifts (225/135)
12 Pull-ups
24 Double unders

11/29/2014

Metcon (Time)

500m Row

–then–

3 rounds:
10 Deadlifts (225/135)
10 Handstand Push-Ups

–then–

3 rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-Ups

–then–

500m Row

11/28/2014

Bench Press (3×2; 5×3 @80%)

Metcon (Time)

10 Rounds

200m Sprint (on the minute)

11/27/2014

George S!  Photo by Hillary Froning Photography

George S!
Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

20 Deadlifts (315/225)
40 Wall Balls (20/14)
20 Hang Cleans (225/135)
40 Wall Balls
20 Push Press (135/95)
40 Wall Balls

11/26/2014

Rachel-B&WClean (7×2 @75%)

Metcon (Time)

For Time:

10-1
Shoulder to Overhead (155/105)
Burpee over bar

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