4/19/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

row 400m

10 PVC pass throughs

10 PVC good mornings

10 PVC OHS

*empty bar Sqt Snatch warm up

Squat Snatch (EMOM 10, 1 sqt sntch)

Metcon (Time)

5rds

10 Power Snatch (95/65) Rx+(135/95)

15/12 Cal Row

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4/18/17 – Badger

Training Pit CrossFit (Hollywood, FL) – CrossFit

Roxanne – Squat (No Measure)

Play Roxanne, everytime the song says Roxanne everyone will squat down and back up

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
35 minute cap

**Rx is (95/65)

**DO NOT perform this Rx’D if you’re not typically doing 80% or more of WODs in Rx. This is a very long WOD

30 reps of each, if you do Rx weight and start doing 20 reps, your coaches and peers will notice

4/17/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2rds

100m run

5 inch worms into T-push up

10 air squats

10 double unders / practice

Front Squat (reps below)

EMOM 12min

(65% of FSQ)

Min 1: 4 FSQ

Min 2: 8 BSQ

Metcon (No Measure)

15 min EMOM

Min 1: 20 double unders (or 20 second DU practice) +7 HSPU

Min 2: 10 Burpees

Min 3: Max HS Walk/Hold (30sec)

Metcon (No Measure)

3 sets

1 min Max Plank

1 min Max Leg Lifts

1 min Max V-ups

1 min rest.

4/17/17 – Badger

Training Pit CrossFit (Hollywood, FL) – CrossFit

Roxanne – Squat (No Measure)

Play Roxanne, everytime the song says Roxanne everyone will squat down and back up

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
35 minute cap

**Rx is (95/65)

**DO NOT perform this Rx’D if you’re not typically doing 80% or more of WODs in Rx. This is a very long WOD

30 reps of each, if you do Rx weight and start doing 20 reps, your coaches and peers will notice

4/15/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Line Drills (No Measure)

Line Drills

Metcon (Time)

10rds

10 hang power cleans (95/65) Rx+ (135/95) / 15 Sumo DLHP for BC

200m run

10 steps (5/5) OH BB Lunges / 20 alternating OH plate lunges for BC

4/14/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

2 rounds

200 M run

30 second banded lat stretch (per arm)

2 wall walks

Split Jerk (1-1-1….)

15 min to find 1RM split jerk

Metcon (Time)

4rds

25/20 Cal assault bike

10 Double DB thrusters (50s / 35s)

50m farmers carry (uneven KBs) ( men 70/53 & women 53/35)

4/13/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run (No Measure)

WARMUP – 400 M run

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup

Squat Snatch (EMOM 10 min, 1 squat snatch)

Metcon (6 Rounds for time)

Every 3min for 18min (6 sets)

100m Dball run (100/70)

2 Rope Climbs

12 Ring Dips

**record each round time**