Saturday

Main – CrossFit

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Warm-up

10 mins

Line Drills (No Measure)

Movement Prep

6 mins

Pigeon Stretch (No Measure)

Calf Smashing (No Measure)

Metcon

Partner WOD (8.30.14) (AMRAP – Reps)

From 0:00-10:00
800m run
Max Hang PC (115/75)
Rest to 15:00
From 15:00-25:00
1500m row
Max Thrusters (95/65)

**Score is total Hang PC & Thrusters**

Afterbash

Farmer’s Carry (No Measure)

400m

Friday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Position Snatch Drills x 10
Naked Bar Power Snatch
3×3 Pos 1
3×2 Pos 2
3×1 Pos 3

Movement Prep

5 mins

Pass Throughs (No Measure)

2×10 each direction

PVC OHS (No Measure)

x10

Weightlifting

25 mins

Overhead Squat (10 Mins to Find Heavy 2 Rep OHS)

Snatch Balance (10 Mins to Find Heavy 1 Rep Snatch Balance)

Metcon

3 rounds (8.29.14) (Time)

5 Power Snatch (65% of 1RM)
10 Bar Over Burpees

**Pick a weight you will not fail any snatches.
**Reset on all snatches.

Thursday

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 Rounds
10 Ring Rows
10 Pass Throughs

Movement Prep

5 mins

Foam Roll (No Measure)

lats

Gymnastics

30 mins

Ground Conditioning

3×10 Arch to Hollow Medball Throws

10 min EMOM

10 min EMOM (10 Rounds for reps)

5 Pull-ups
25 DUs
35 SUs

Metcon

3 rounds (8.28.14) (AMRAP – Reps)

1 min AMRAP
Air Squats
30 sec rest
1 min AMRAP
Push-ups
30 sec rest
1 min AMRAP
Abmat Sit-ups

Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds
10 Bottoms Up Kneeling KB press (each arm)
15 sec RKC plank
10 Pass Throughs

Gymnastics

30 mins total

Static Hold Progressions – 10 mins

Around the World Walks – 10 mins

Handstand Push-ups (3×5)

Strict – adjust reps according to your level (more or less reps)

Metcon

10 min AMRAP (8.27.14) (AMRAP – Rounds and Reps)

5 Floor Press (135/85)
10 Box Jumps (24/20)
100m Run

Tuesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds
10 Wallballs
10 OH WB Lunges
10 Medball Sit-ups

Movement Prep

Mobility between lifts

Weightlifting

15 mins

Back Squat (5 @ 40%, 5 @ 50%, 5 @ 60%)

*Use 90% of 1RM to calculate weights

Metcon

Couplet (8.26.14) (Time)

1000m run
50 Abmat Situps
1000m run
50 Abmat Situps
25 min time cap