06/23/2014

9


Main – CrossFit

Front Squat (6×2 (80%) 2×3 (80%))

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 2-3 mins Between Rounds

06/21/2014

5


Main – CrossFit

Metcon (Time)

3 rounds:
100 Double Unders
30 Hang Cleans (95/65)
–Rest 5 minutes–
3 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

06/20/2014

4

sprinterMetcon (Time)

10 rounds
3 Power Snatch (185/105)
100m Sprint
Rest 1 min

06/19/2014

12

Front Squat

7×2 @ 80%
1×3 @ 80%

Metcon (Time)

For Time:
50 Wall Balls (20/14)
25 Deadlifts (225/135)
50 Wall Balls
-Every minute stop and perform 5 Burpees -

06/18/2014

17

Crossfit KB SwingsMetcon (Time)

10 Rounds
10 KB Swings (2/1.5)
10 Push Ups
10 Box Jump Overs (24/20)

06/17/2014

8

Photo by Hillary Froning Photograpy

Photo by Hillary Froning Photograpy

Front Squat

8×2 @ 80%

Metcon (Weight)

Max Clean & Jerk

Skills

Accumulate 5 mins Plank (Elbows)

06/16/2014

6

CF Mayhem MMetcon (AMRAP – Rounds and Reps)

7 min Amrap
250m Row
15 Ghd’s

– Rest 3 Minutes –

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
250m Row
15 Ring Dips

– Rest 3 Minutes –

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
250m Row
15 Toes to Bar

Skills

Split Jerk (45/25)

06/13/2014

4

Saturday June 14th Workout

Location: Dogwood Park @ 9:00 am
E Broad St Cookeville, TN 38501

Look for the CrossFit Mayhem flags!
Fun with KB & Body Weight!

 

ToddStrong-SetupSquat Snatch

3-3-3-3-3-3-3

Metcon (Time)

For Time:
10 Rds
250m Row
12 Chest To Bar

06/12/2014

6
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
(with a partner)
1-2-3-4-5-5-4-3-2-1
Bench Press (225/135)
Power Clean (225/135)

One partner works while one partner rests.
Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again until time is called.

Metcon (Distance)

Max Height Box Jump!

06/11/2014

5

GHDMichael (Time)

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

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