Thursday, November 1, 2018

Warm-up:
1 round
Bergeron Test
30 DU
 
Bergeron Test: 7 Thrusters 75/53
                                 7 Pull-Ups
                                 7 Burpees
 
 
MetCon:
Test #2
RX – 75/53
 
  • 2 rounds Bergeron Test
  • 500/400 Row (30/20)
  • 2 rounds Bergeron Test
  • 500/400 Row
  • 2 rounds Bergeron Test

Fitness/Recovery
18 min. AMRAP
  • 20 sec. Flutter Kick
  • 10 Thruster 45/33
  • 20 sec. Leg Raises
  • 15/10 cal. Row

Wednesday, October 31, 2018

Warm-up:
  • Door-to-door Bear Crawl
2 rounds
  • 5 Rocking Chair Push-up
  • 10 Slam Ball
 
 
MetCon:
NGG Total
40 min. Cap
3 attempts at each lift
 
  • Bench Press
  • Clean
  • Overhead Squat

Fitness/Recovery
25 min. AMRAP
 
  • 12/9 cal Bike
  • 20 Lunge
  • 15 Clean 45/33

Tuesday, October 30, 2018

Warm-up:

Group WOD
  • 175 m. Run

2 rounds

  • 3 Pull-up
  • 6 Push-up
  • 9 Air Squat
 
 
MetCon:
Test #1
 
  • 400 m. Run
then 10 rounds
  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat
then
  • 400 m. Run

Fitness/Recovery
for time
  • 400 m. Run
then 10 rounds
  • 5 Body Rows
  • 5 Push-up
  • 5 Air Squat
then
  • 400 m. Run

Monday, October 29, 2018

Warm-up:
1 round
  • 10 Thruster
  • 5 OH Squat
  • 10 Good Mornings
 
 
MetCon:
CrossFit Total
40 min. cap
Max lift for each movement within time cap
 
Squat
Strict Press
Deadlift

Fitness/Recovery
for time
  • 40/30 cal. Row
  • 20 Thrusters 45/33
  • 20 Sit-up
  • 20 Slam Ball
  • 40/30 cal. Bike

Friday, October 26, 2018

Warm-up:
  • 3×6 Good Mornings
  • 3×5 KB Pause Squat
  • 3×5 Box Squat
  • Ramp-up
 
 
Skill/Strength:
Back Squat
  • 5@85%
  • 3@90%
  • 1@95%
  • 10@70%
E2MOM as a group
 
MetCon:
9 min. AMRAP
RX
 
  • 9 Clean 135/93
  • 9 Box Jump 20/16
  • 9 Shoulder-to-overhead
  • 9 C2B

Fitness/Recovery
for time
 
  • 2000 m. Row
or
  • Bike 120/80
or
  • 1 mile Run

Thursday, October 25, 2018

Warm-up WOD:
1 round as a group
  • 21 Jumping Jacks
  • 15 Reverse Jump Rope
  • 9 Lunge
 
 
MetCon:
20 min. AMRAP
RX
 
  • 5 BW Deadlift
  • 10 Unbroken Push-up
  • 15 Unbroken Air Squats

Fitness/Recovery
  • 5 Deadlift 95/63
  • 10 Push-up
  • 15 Air Squat