8/8/19

CrossFit Mecklenburg – CrossFit

Warm-up

Nice Little Warm Up (No Measure)

500m row or 400m run

3 Rounds:

10 pass throughs with PVC

10 Arch/Hollow On Rig

5 Light KettleBell Swings

5 Burpee Box Jumps

5 Strict Toes To Bar

Metcon

Metcon (Time)

For Time:

30 Cal Row

30 Alternating Dumbbell Snatches (50/35)

30 Ab-Mat Sit-Ups

at 8 min mark begin next metcon

Metcon (Time)

Minutes 8 through 16

For time:

30 alternating dumbbell snatches

30 ab mat sit ups

30 cal row

At 16 minute mark begin next Metcon

Metcon (Time)

At minute 16

For time

30 ab mat sit ups

30 cal row

30 alternating dumbbell snatches

8/7/19

CrossFit Mecklenburg – CrossFit

Warm-up

Don’t Skip the Warm-Up (No Measure)

30 Cal Row

then

3x

10 PVC pass thrus

30 sec hollow hold

30 sec superman hold

10 Deadbug with band

10 Stationary Lunges

Walk down and back with dumbbell overhead

Metcon (No Measure)

Arch/hollow work

Metcon

Metcon (Time)

4 rounds for time

600m run

10 pull-ups

15 HRPU

20 box jumps (24/20)

8/6/19

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 Press (6×2 ascending )

Metcon

Metcon (Time)

15-10-5

OHS (135/95)

Burpees to target

8/5/19

CrossFit Mecklenburg – CrossFit

Warm-up

Leg Warm Up (No Measure)

4x

20 lateral band step overs

5 lateral box step ups (each leg)

5 1-1/4 wall balls

150m row

Weightlifting

Metcon (Weight)

3x

1 Deadlift to knee

3 Cleans

10 Front Squats

*weight is 50% of your 2 rep max front squat from last week

Metcon

Metcon (Time)

For Time

30-20-10

Cal Assault Bike

Toes to Bar or Toes to Rings

8/3/19

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 (AMRAP – Rounds and Reps)

Partner WOD

Divide work evenly

10 min AMRAP

500m row

40 sandbag over the shoulder

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

200m run with sandbag

10 clusters (135/95)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 sandbag box step ups (20in)

10 hang power cleans (135/95)

7/30/19

CrossFit Mecklenburg – CrossFit

Warm-up

Shoulder warm-up (No Measure)

2 Min Assault Bike

3x

10 Pass Through With PVC

10 Arch/hollow on rig

Seal Slider One Length of Gym

3 Wall Walks or strict HSPU

5 Burpees

Weightlifting

Shoulder Press (5×2 ascending weight)

Metcon

Metcon (Time)

5 Rounds for Time

7 Deadlifts (115/75)

7 Hang Power Cleans

7 Push Press

250m Row

7/29/19

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 (Work up to heavy single )

Metcon

Metcon (Time)

3 rounds for time

30 med ball cleans (20/14)

30 push ups

30 ab mat situps

7/27/19

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 (Time)

300 double unders

100 1-arm alternating dB c&j (50/35)

100 box jump overs (24/20)

100 1-arm alt db c&j

300 double unders
Divide as needed

7/26/19

CrossFit Mecklenburg – CrossFit

Warm-up

C and J Warm Up (No Measure)

500m Row/400m Run

3 Rounds:

10 Pass Throughs with PVC

10 Banded Lat Pull Downs with PVC (band attached to rig)

5 Hang Power Cleans with Barbell

5 Front Squats with Barbell

5 Shoulder Press with Barbell

Metcon

Brian Hickey (Time)

For time:

21-15-9

Power cleans (135/95)

Shoulder to Overhead (135/95)

Burpees

7/25/19

CrossFit Mecklenburg – CrossFit

Warm-up

Don’t Skip the Warm-Up (No Measure)

30 Cal Row

then

3x

10 PVC pass thrus

30 sec hollow hold

30 sec superman hold

10 Deadbug with band

10 Stationary Lunges

Walk down and back with dumbbell overhead

Metcon

Row/Run Conditioning (Time)

1000m row

800m run

750m row

600m run

500m row

400m run

250m row

200m run

RX + weight vest on run