2/8/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

1 squat snatch + 1 OHS (EMOM 8 minutes)

EMOM

1 squat snatch + 1 OHS

Metcon (Time)

5rds

400m row

9 toes to bar

15 Wallballs (20/14)

9 C2B pullups

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February-08-2017

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Crossfit East Boca and Crossfit NFTL will both be closed 2-11-17 for Wodamania Crossfit Team Competition . We have a lot of athletes competing, so if you have time come out and show your support.

CrossFit Wild
3900 Fiscal Ct, Ste 600, West Palm Beach, Florida 33404

7am-6pm

Warm-up

Warm-up (No Measure)

400 Meter Run

3 Rounds

10 Squat to Stand

10 Hang Power Cleans

10 Good Mornings

Weightlifting

1Power Clean+3Front Squat Complex (1-1-1-1-1)

Start complex with one power clean from the ground and then from the front rack position go into 3 front squats.

Metcon

Metcon (AMRAP – Reps)

5rds

2Min on 1Mins off

Bike Cals 12/8Rx 15/12Rx+

Max Reps Wallballs 20/14lbsRx 30/20Rx+

*Count max reps on Wallballs only

2/7/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2rds

100m run

10 PVC pass throughs

5 scap retraction

then…

banded shoulder openers

https://www.youtube.com/watch?v=SfBRHRgxMg8

Shoulder Press (5-3-3-1-1)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3 Power Clean (155/105) Rx+ (185/125)

6 HSPU/ Rx+ Strict

9 Box Jumps (24/20) Rx+ (30″/24″)

**rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3 Power Clean (155/105) Rx+ (185/125)

6 HSPU/ Rx+ Strict

9 Box Jumps (24/20) Rx+ (30″/24″)

Metcon (No Measure)

3 sets

10 banded external rotations (10L / 10R)

10 band pull aparts

10 Tricep push downs **keep elbows tucked in** https://www.youtube.com/watch?v=ffbKOW75l8o

2/7/17

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Warm-up (No Measure)

2 ROUNDS

200 M ROW

10 BAND PULL APARTS

10 BAND FORWARD RAISES

10 BAND LATERAL RAISES

10 SEC DEAD HANG FROM RIG

skill review

ROPE CLIMBS

Metcon (AMRAP – Rounds and Reps)

12MIN AMRAP

1 ROPE CLIMB Rx/ Legless Rx+

10 POWER SNATCH (75/55)

Metcon (Time)

3 ROUNDS

200M RUN

12 ALT. DB SNATCH (55/35)

2/6/17 – Annie

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – row, lower back across, couch stretch, band walk and bridge (No Measure)

Row 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-15 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Back Squat (reps below)

5 @ 75%

3 @ 85%

1 @ 90-95%

5 @ 80-85%

5 @ 80-85%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
post wod stretch, time permitting

2/4/7

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m run, leg swings, lunges (No Measure)

400m run

-leg kicks

https://www.youtube.com/watch?v=korxBhGzzJE (just first 2 exercises – front to back and side swings)

30 feet long lunges

30 feet side lunges

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 Deadlifts (225/155) / 12 Sumo DLHP for BC

15 Bar over burpees

8 Deadlifts / / 12 Sumo DLHP for BC

15/12 Cal Assault Bike

Metcon (No Measure)

4 sets

30sec Hollow Hold

20 V-ups

*rest 1min

2/3/17

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warmup

2rds

100m run

5 inch worms with t-push up

10 lunges

10 mountain climbers

Metcon (Time)

60 Cal Row

60 Russian KBS (70/55)

Metcon (Weight)

4 sets

10 BB Bent over row (not like Pendlay, this is not going all the way to the floor)

10 Glute ham bridges (may use BB for weighted bridges)

Max Effort Plank

*not for time. rest as needed.

**record weight on row and bridges