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07/22/2017

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Placerville CrossFit – CrossFit

 

Warm-up

Metcon

Metcon (Time)

“PARTNER WOD”
For Time:

800m Run Together
100 – Pushups (alternating 5/10 each)
50 – K2E (alternating 5/10 each)
1000m Row (500m each)
50 – K2E (alternating 5/10 each)
100 – Pushups (alternating 5/10 each)
800m Run Together

07/21/2017

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Placerville CrossFit – CrossFit

Warm-up

-Couch Stretch and Shoulder Mobility

-3 Rounds NFT of:

200 M Row

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Weightlifting

Bench Press (5-5-5-5-5)

WOD

Metcon (Weight)

EMOTM 15mins (alternating movements each minute)

8 – Box Jumps (24″/20″)

4 – S2OH (135#/95#)

07/20/2017

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Placerville CrossFit – CrossFit

Warm-up

-3 Rounds NFT of:

16 – Dumbbell or PVC Thrusters

12 – Ring Rows

200m Jog

-Movement and Standard review:

KB Snatches, Wallballs and Situps

Metcon (AMRAP – Reps)

12 Min AMRAP:

3, 6, 9, 12, 15, 18, 21, 24, etc.

(reps increase by 3 each round)

WallBalls (20/14)

Situps

KettleBell Snatches (53/35)

07/18/2017

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Placerville CrossFit – CrossFit

Warm-up

4x 500m Air Bike

20m High Knees

20m Hip Opening Steps (10m/Rotate Hip IN,10m/Rotate Hip OUT)

20m Lunges

20m Alternating Air Squats

20m Inch Worms

Metcon (Time)

3k Row

Skill Work

Handstand Pushups, Holds and Walks skill work (10-15mins, 4-5x max efforts)

07/17/2017

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Placerville CrossFit – CrossFit

 

Warm-up

20m High Knees
20m Hip Opening Steps (10m/Rotate Hip IN,10m/Rotate Hip OUT)
20m Lunges
20m Alternating Air Squats
20m Inch Worms
PVC Stretches
PVC Basic 5

Perform 10-15 Reps of Back Squat and Power Cleans with an empty Barbell before stacking weight!!!

Weightlifting

Back Squat (3-3-3-3-3)

5 sets of 3 reps, ascending in weight each set. Perform 2-3 Build up sets before starting your actual first set.

Power Clean (3 x 3)

Perform 3 sets of 3 reps at the same weight.

WOD

Metcon (Time)

For Time: (20min time Cap)
200m Run
21 – Front Squats (95#/65#)
21 – T2B
200m Run
15 – Front Squats (95#/65#)
15 – T2B
200m Run
9 – Front Squats(95#/65#)
9 – T2B

07/15/2017

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Placerville CrossFit – CrossFit

Warm-up

200m Jog

DWU

Movement Review

Metcon (Time)

100m Partner DB Suitcase Carry (100m/RT, 100m/LT- Each person has 1 DB)

50 – DB Pushups (25/Each)

100m – Partner Suitcase Carry

50 – DB Thusters (25/Each)

100m – Partner Suitcase Carry

50 – DB Lunges (25/Each)

100m – Partner Suitcase Carry

50 – Burpees (25/Each)

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