7/19/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – power snatch tech work (No Measure)

Power Snatch (10 minutes to find 2RM pwr snatch)

Clean and Jerk technique warmup (No Measure)

Coaches work on empty barbell warmup going over C&J tech work

Clean and Jerk (10 minute to find 2RM POWER clean and jerk)

Gracibel (Time)

8 minute cap

15 C&J (135/95)

15 Snatches (135/95)
**outdoors if possible**

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7/18/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

200m run

5 situps

10 air squats

20 double unders / or practice for 60 seconds

then… 10 minutes

hip, shoulder, ankle mobility led by coach

Metcon (AMRAP – Rounds and Reps)

**outdoors if possible**

AMRAP 30

400m run (counts as 1 rep)

20 situps

30 DB push press (35s/25s)

40 air squats

50 double unders

7/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

100m run

6 alternating box step ups (start low)

3 box jumps

5 burpees

then… 10 minute rowing technique

Metcon (Calories)

rowing intervals for max cals

5 rounds

1 minute row /1 minute recover (walk or bike slow pace)

**record total calories

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Over (24″/20″)

*3 G2S D-ball (100/70) after each set (30 total)

7/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – pullup, pushup. scap retraction, protraction, banded good morning (No Measure)

2 rounds

250m row

5 slow strict pullups (emphasis on scapular retraction to start movement)

5 slow, controlled pushups (emphasis on scap protraction on top of pushup)

7 banded good mornings

Metcon (No Measure)

EMOM x 12

Min 1: 5-8 strict pullups (focus on full range of motion, scale if needed)

Min 2: 5-8 strict pushups (quality of movement)

Min 3: 8 (4L/4R) KB Single Leg RDL (challenging weight)

Metcon (Time)

4 rounds – 13 minute cap

10 C2B pullups / Rx+ 5 ring Muscle ups

10 pushups / Rx+ 15 hand release pushups

20 (10L/10R) Alternating Double KB Front Rack stationary lunges (44s/26s) / Rx+ (53s/35s)

7/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m row + pause power clean tech

pause power clean (EMOM x 12. Build up to 85% of pwr clean, 1 rep)

2 second pause just below knee

Metcon (AMRAP – Reps)

Count only total Reps

**perform outdoor if possible**

5 min AMRAP

12/9 cal bike

15 situps

rest 1 minute

5 min AMRAP

12/9 cal row

15 up-downs (burpee without pushups)

rest 1 minute

5 min AMRAP

12 russian KB swings (70/53)

50′ single arm KB farmer carry (70/53)

7/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m run

10 empty bar jefferson curls

10 hang power cleans

10 push jerks

Double-Unders (10 minute work DU (coaches work progressions))

if you’re efficient on DU work on triple unders or gymnastics skill of choice

Metcon (Time)

**perform outdoors, weather permitting**

1 round

100 double unders / 200 singles

16 deadlifts (155/105)

16 hang power cleans

16 push jerks

2 rounds

50 double unders / 100 singles

8 deadlifts (155/105)

8 hang power cleans

8 push jerks

4 rounds

25 double unders / 50 singles

4 deadlifts (155/105)

4 hang power cleans

4 push jerks