7/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

200m run

12 hanging scap retractions

12 empty bar thrusters

then…

hip, hamstring and shoulder mobility work

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
rx is 95/65

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7/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

6 pushups

30 sec plank

ring pushups + front lever work

4 sets

10-15 ring pushups or normal pushup (or practice on ring)

30 sec front lever hold or plank

**rest 30 sec between sets

Metcon (Time)

5 rounds

7 DB burpees (50/35s) *pushup on db then stand and DL both DBs

10 box jumps (24″/20″)

16/12 cal row

7/09/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m run + 200m row

then Hang Snatch tech work

Snatch DL, H. Sqt Snatch, Below Knee Sqt Snatch complex (12 minute to build to complex, cannot drop bar)

Metcon (No Measure)

**perform outdoors, weather permitting**

every 3 minutes x 6 rounds

run 400m

3 power snatch (115/75)

3 squat snatch (115/75)

**weight should be something you’re capable of doing UB, work should take no more than 2:30 every round

7/07/18

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 (AMRAP – Rounds and Reps)

AMRAP 30, teams of 2. One person working at a time. Run and pushups will be together

200m run together

40 alternating lunges

15 high five pushups (facing each other)

12 d-ball g2s (100/70)

6 rope climbs / BC will do 18 ring rows

7/06/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

20 jumping jacks

10 side lunges

8 squat jumps

6 hr push ups

Metcon

Metcon (Weight)

8 MIN EMOM

Even: 30-45 sec reverse plank

Odd: 1 min farmer carry hold (HEAVY) (DBs or KBs)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
**17 min cap**

7/05/18

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

Deadlift (4×7 (7-7-7-7))

12 min cap to find 7RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12/10 cal bike

20 situps

10 thrusters (95/65)