10/15/16

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

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (Time)

3rounds

5 Power cleans (155/105) / 10 sumo dlhp for bc

7 Wall balls (20/14)

9 Box jumps (24/20)

800m run

3rounds

7 Power cleans (155/105) / 10 sumo dlhp for bc

9 Wall balls (20/14)

11 Box jumps (24/20)

10/14/16

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

200M warmup + 400m relay (No Measure)

400m run relay (x3 per athlete)
Newer athletes may do 400m intervals instead

Metcon (Time)

2 rounds

10 KB Russian Swings (70/53)

8/6 cal bike

Rest 2 minute. Repeat x4, total of 8 rounds.

Record total time with rest. 20 min cap scale weight as needed.

10/13/16

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

warmup mount. climbers, air squats, sotts press (No Measure)

warmup: 2 rounds

10 mountain climbers

10 air squats

5 sotts press with pvc or empty barbell

100 M run

Front Squat (6X3 FS & 6/6 BS @ 81%)

**rest 60 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 81% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 81% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Power Snatch (95/65)

10 Bar facing burpees

5 sets, 1 min plank hold

1 min plank, 1 min rest x5

10/12/16

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

warmup good morning, snatch press, OHS (No Measure)

Warmup with Empty Bar

2 rounds

100 M run

5 good mornings

5 snatch grip behind the neck STRICT press

5 OHS

Romanian Deadlift (5×5)

Similar to straight leg deadlift, knees SLIGHTLY bent.

Metcon (Time)

250 Double Unders

60 toes to bar

800 M run

7 legless rope climbs

10/11/16

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

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

Shoulder Press (5-5-5-5-5)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Time)

3 minute rest AFTER Jackie

3 rounds

250 M row

7 strict pullups