7/20/19

CrossFit Mecklenburg – CrossFit

Metcon

Top and Bottom Warm Up (No Measure)

Tabata Bike

3x

10 PVC Pass Throughs

10 Good Mornings

10 Plank Scap Retractions

5 HS Negatives

10 Leg Swings

10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD, divide as needed

Each team has one barbell loaded and one naked barbell

24 min AMRAP

50 deadlifts (135/95)

*partner not deadlifting g holds naked barbell in deadlift position

40 front squats (135/95)

*partner not squatting holds naked barbell in front rack position

30 S2OH (135/95)

*partner not working holds naked barbell in over head position

20 cal bike each ( rest while partner working)

10 cal row each (rest while partner is working)

7/19/19

CrossFit Mecklenburg – CrossFit

Warm-up

FRAN Warm up (No Measure)

3x

Run 200 or Row 250

10 Pass Throughs

10 Walking Lunges

10 Ring Rows

10 Plank Shoulder Touches

10 Wall Balls

Metcon

Sgt Barros (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

12 Wall Balls (20/14)

12 Kettlebell Swings (53/35)

12 Kettlebell Snatches (53/35)

100m Sprint

7/18/19

CrossFit Mecklenburg – CrossFit

Warm-up

Hot Tamale Warm Up (No Measure)

800m Run

3x

10 Pass Thrus with PVC

10 Slow Descent (and decent!) Push Ups

10 Cat/Cow

High Knees Down/ Butt Kicks back

10 Jump Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min:

1 rope climb buy in

Then amrap of

3 HSPU

6 Burpees Over the Rower

9 Cal Row

Rest 1 min

Repeat 4 more times, starting where you left off each time

7/16/19

CrossFit Mecklenburg – CrossFit

Warm-up

DU Warm Up (No Measure)

2 min Double Unders/Attempts

3 Rounds

10 Pass Throughs with PVC

10 Air Squats

10 Scorpions

5 Burpee Pull-Ups

Bear Crawl Down and Back

Tabata Flutter Kicks (No Measure)

Tabata Flutter Kicks

Tabata Side Plank Hold (No Measure)

Metcon

Flight Simulator (Time)

5-10-15-20-25-25-20-15-10-5
all must be unbroken, stop at each new number

Metcon (Time)

15 Cals on Bike

12 Sit-ups (GHD Rx+)

9 Push ups

Rest 3 mins & Repeat

7/10/19

CrossFit Mecklenburg – CrossFit

Warm-up

Row Warm-up (No Measure)

Row 1000

3x

20 ft Duck Walk

20 ft Bear Crawl

10 Banded Step Outs

10 Ring Rows

10 Light KB Swings

5 Burpees

Metcon (No Measure)

GHD sizing and skill work

Metcon

Metcon (Time)

For time:

30-20-10-20-30

Wall Balls (20/14)

Box Jumps (24/20)

2x Double Unders

*400m Run between rounds, ending with run

7/9/19

CrossFit Mecklenburg – CrossFit

Warm-up

Top and Bottom Warm Up (No Measure)

Tabata Bike

3x

10 PVC Pass Throughs

10 Good Mornings

10 Plank Scap Retractions

5 HS Negatives

10 Leg Swings

10 Scorpions

Weightlifting

Push Jerk (6×3 @ 75% of 1rm split jerk)

Metcon

Metcon (Time)

For time

20 backsquats (135/95

20 t2b

40 cal row

15 backsquats (155/105)

15 t2b

30 cal row

10 backsquats (185/135)

10 t2b

20 cal row

**squat weight comes from the ground

7/8/19

CrossFit Mecklenburg – CrossFit

Warm-up

Snatch Warm Up (No Measure)

30 cal row

3x

10 PVC pass thrus

10 handstand or plank scap retractions

10 angel wings against wall

5 Behind the neck Snatch grip push presses with barbell

5 OHS with Barbell

Weightlifting

Snatch (10 min EMOM 1 snatch @85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Pull-ups

10 HRPU

15 cal assault bike

7/6/19

CrossFit Mecklenburg – CrossFit

Warm-up

Warm It Up, Kris (I’m About To) (No Measure)

800m Run

3 Rounds:

10 PVC Passthroughs

10 Superman

10 V Sit Ups

10 Ring Rows

10 goblet squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 min AMRAP

Partner 1: 200m run

Partner 2: Max effort “DT”

12 deadlifts (155/105)

9 Hang power cleans

6 S2OH

Switch and repeat

Rest 2 min

9 min AMRAP

Repeat above—start where left off

Rest 2 min

6 min AMRAP

Repeat above

Score is total rounds/reps

7/5/19

CrossFit Mecklenburg – CrossFit

Warm-up

DB/HSPU Warmup (No Measure)

3 rounds

150m row

8 step ups, increasing weight, each leg

8 1-arm DB press (each arm)

10 push-up shoulder taps

10 OH lunge, increasing weight

Metcon

Joshua H Reeves (Time)

5 rounds for time

9 toes 2 bar

22 alternating DB snatches (50/35)

7 squat cleans (135/95)

Happy 40th Bday Julie! (No Measure)

Buy out:

Choose 40 of one movement

Burpees

Box Jumps

Pullups

Push-ups

7/3/19

CrossFit Mecklenburg – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (No Measure)

24 min EMOM

A: 1-3 Rope Climb

B: 12 HRPU

C: 15 Sit-ups with slam ball

D: 18 Russian Twist with Slam Ball