5/18/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run then 2 rounds

5 hanging scap retractions

10 push ups,

15 air squats,

8 spiderman lunges (4 each side),

8 deadbug extensions (4 each side)

https://www.youtube.com/watch?v=rbemelnkHag&feature=youtu.be

Pause (at knee) Squat Snatch + 1 OHS (10 minutes working up 80-90%)

Pause (at knee) Squat Snatch + 1 OHS
3 sec pause below knee

Metcon (Time)

6 rounds

6 alternating pistols / 10 goblet squats (70/53) / Rx+ weighted (53/35)

6 power snatches (115/75) Rx+ (135/85) / BC 10 Sumo DLHP (70/53)

12 ring push-ups

24 double unders

Metcon (Calories)

4 minutes max cal Row, Bike or Ski

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5/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (7×2 (80-90%) superset with DB split squat)

DB split (bulgarian) squat (7×4 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Metcon (Time)

800m run

6 rope climbs

40 T2B

60 front squats (115/75)

80 American KB Swings (70/53)

Metcon (No Measure)

Cash Out:

100m farmer carry (heavy)

2 min cal row

100m farmer carry,

OR Hypertrophy – 3 sets

12 db bent over rows in a

super set with 12 weighted step ups (per side)

5/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

then 3 sets of

10 wall ball (light)

10 kb SDHP (light)

6 (3/3) box step ups + 5 box jumps

Double-Unders (8 min practice or find new max UB dubs)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx is 75/55

and medball is 20/14

Box jumps are 20″ for men/women

5/15/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Power Clean tech warmup (No Measure)

WARMUP

Power Clean techinque with empty bar then build up to 40% or (115/75)

Power Clean (7×2 (find a 2RM or near. Superset with HSPU)

Deficit Handstand Push-ups (this will be STRICT HSPU. 7×2 or work progressions)

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP (as many rounds as possible)

6 Power Clean (135/95) Rx+ (185/125)

20′ Overhead plate lunge (45/35)

8 burpees

5/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (8×1 (80-90%) superset with DB split squat)

DB split (bulgarian) squat (8×3 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Metcon (Time)

5 rounds – perform outdoors

9 Deadlifts (135/95) Rx+ (165/115)

6 Hang Power Snatches (same)

3 Overhead Squats (same)

Metcon (Time)

Cash Out – 3 sets of

12 narrow grip chin ups

400m run

5/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (8×2 (75-85%) superset with DB split squat)

DB split (bulgarian) squat (8×5 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

3 rounds

15/12 cal ski

15 situps