11/22/16

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

warmup Air Squats, strict T2B, 100 M run (No Measure)

WARMUP

3 rounds

7 air squats

5 strict toes to bar

100 M run

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min

10 Deadlift (185/125)

13 bar facing burpees

16/12 calories on assault Bike

20 toes to bar

Metcon (No Measure)

group stretch

11/21/16

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

warmup 400 M run (No Measure)

WARMUP – 400 M run

Metcon (No Measure)

Barbell complex technique warmup

Complex Power Clean, Hang Power Clean, Push Press, Push Jerk

Find 1RM in following complex, can not drop the bar. Power Clean, Hang Power Clean, Push Press, Push Jerk

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch

*10 min cap. Modify with C2B pullups (same rep count)

11/19/16

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)

4 rounds

20 alternating front rack weighted reverse lunges (95/65) / double kb front rack

15 Push press (95/65) / double KB push press

500 M row

11/18/16

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

warmup partner hamstring, situps, run (No Measure)

WARMUP

3 rounds

5 (per) partner assisted glute-ham raise

https://www.youtube.com/watch?v=Lsq7ztSjIYA

8 partner situps

100 M run

Metcon (Weight)

EMOM 10

Odd: 4 Romanian DL per leg (heavy with good & controlled form)

Even: 7 strict pullups / 7 ring rows

**record weight on RDL

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

8 toes to bar / v-ups

8 plate burpees (45/25)

5 sets, 1 min plank hold

1 min plank, 1 min rest x5

11/17/16

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 (5-3-3-1-1)

Metcon (Time)

50/40 calories on Assault Bike

50 alternating Dumbbell plank rows (25 per arm) (35s / 25s#)

50 thrusters (65/45)

5 Rope Climbs

**17 min cap

L-Sit (accumulate 3 min any type (ring, stationary, hang))

11/16/16

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

Power Snatch (1RM, percentages below)

EMOM Power Snatch

min 1: 50%

min 2: 60%

min 3: 70%

min 4-6: 75%, only 1 rep (2 minutes)

min 6-8: 80%, only 1 rep (2 minutes)

min 8-10: 1 rep at 85%

min 10-12: 1 rep at 90%

min 12-14: 1 @ 95%

min 14-16: 1RM for the day, if you feel good attempt higher than 100%

warmup External Shoulder rotator + Power Snatch tech work (No Measure)

warmup: External shoulder rotation plus power snatch tech work

WARMUP 500m row (No Measure)

Metcon (AMRAP – Rounds and Reps)

Max Effort Intervals, 16 min (8 sets)

1 Min on, 1 min off. Add total HPC

Sled Push 50 M (180# / 120# added to 60# sled)

then max hang power cleans (185/115)

**start half the group on the rest minute of first group

11/15/16 – Double Under Annie

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

Pendlay Row (5-5-5-5-5)

Double Under Annie (Time)

21-15-9

Deadlift (225/155) Rx+ (275/185)

HSPU Rx+ (strict HSPU)

** 2x double under count (42-30-18), Rx+ (unbroken set of Dubs)