Wednesday 092017

Clean @ 65%

6 x 6 every 2:00

Met-Con

For Time
50 Back Squat 155/105#
50 Bar Facing Burpees
100′ HSW

—OPTIONAL WORKOUT IF YOU ARE IN THE TEAM SERIES—

Team Series Event #1

9-15-21
Syncho Thrusters 95/65 (Scaled 65/45#)
Syncho Bar Facing Burpees

Tuesday 091917

Power Snatch @ 65%

6 x 6 every 2:00

Met-Con

For Time
100-80-60-40-20
Double Unders
-30 Push ups after each set

Monday 091817

Clean Deadlift @ 100% of Clean 1RM

Clean Deadlift 5 x 3

Met-Con (Reps)

AMRAP X 15
30 Air Squat
20 SHSPU
10 Deadlifts 225/155#

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TEAM SERIES WORKOUTS WILL BE ANNOUNCED WEDNESDAY AT 8 PM.  WE WILL TRY AND PROGRAM THE WORKOUTS FOR THURSDAY, FRIDAY AND SATURDAY.

Saturday 091617

Aerobic Work (40:00 ish)

1) ROWING (3:00 ON/1:00 REST) x 4
2) SKI ERG 1:00 + RUN 200 M/1:00 REST X 4
3) BIKE 1:00 + WALK 200 Ft/1:00 REST X 4

Friday 091517

Overhead Squat

6 x 3, build each set

Met-Con (For Time)

In 12:00 complete:

800-meter run
40 OHS 95/65#
20 Bar Facing Burpees
AMRAP of Muscle-ups/Pull-ups/Ring Rows

Thursday 091417

Programming Note:
Athletes can come in for both CrossFit class + Barbell Class. Be sure to sign up.

Met-Con (For Time)

In Teams of 2
For time:
150 Double Unders (Partner A)
100′ HS Walk (each)
75 Push Ups
100′ Walking Lunges (each)
50 Toes To Bar
25 Bar Muscle Ups
50 Toes To Bar
100′ Walking Lunges (each)
75 Push Ups
100′ HS Walk (each)
150 Double Unders (Partner B)

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Barbell Class w/ Coach Alex (7 PM)

FOCUS
Jerk (Lecture/Footwork)

TRAINING
Jerk Balance
5 X 3

Power Clean + Pause Jerk + Jerk
5 X 1

Snatch Balance
3 x 3

Wednesday 091317

Met-Con (For Time/Weight)

With a running clock…

0:00 – 7:00
Build to a Heavy Single Clean

7:00 – 8:00
Rest/Weight Change

8:00 – 20:00
3 Rounds For Time of:
21 Burpees
15 Box Jump Overs 24/20″
9 Shoulder to OH 115/75#

20:00 – 27:00
Build to a Heavy Single Clean

Tuesday 091217

Met-Con (For time)

8 Rounds for time
4 Strict Pull Ups
2 Clean & Jerk 155/105#

Rest 5:00 then…

Met-Con (For Time)

50 Wt Sit-ups (20/14#)
50 Calorie Row
50 Wall Ball Shot

Monday 091117

Back Squat (@60% + 5-10#)

4 x 10

Met-Con (For Time)

21-18-15-12-9-6-3
Bench Press 135/85#
20/15 Rowing Calories

Friday 090817

CrossFit Breed will be closed Saturday for the Battle of the Border No 10 AM class no 5 PM class.   ________________________________________________

Push Jerk

In 10-minutes
Build to a Heavy 10-8-6

Met-Con (For Time)

For Time:
400 Meter Run
20 Strict Press 95/65#
400 Meter Run
20 Push Press 115/75#
400 Meter Run
20 Push Jerk 135/95#