Archive for August, 2017

08.03.17 Happy Birthday Frankie!!!

Orange Park CrossFit – CrossFit

Warm-up

20cal row

20 Barbell FS

20 Barbell Push Press

Burgener

Mobility

Hips & ankles

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
1 rep of complex E2MOM for 10min @70-75%

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

08.02.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

+

Lateral shuffles

Cutting practice

SKILL/ STRENGTH

5-10-5 shuttle (Time)

Test left AND right sides. Note fastest time to hundredths of a second in comments and note side used.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB 20/14

200m run w/ WB

-2min rest-

5min AMRAP:

50m KB carry while holding WB 55/35

*50m = 1 rep*

-2min Rest-

7min AMRAP:

8 WB sit-ups

100m run w/ WB
Score is sum of total rounds + sum of extra reps

Mobility

After class if there’s time

08.01.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted panther walks

20 russian KBS

20 Prone W-Y’s

Burgener

Mobility

T-spine

SKILL/ STRENGTH

3 Position Snatch (10×1)

1 snatch + 1 above knee hang snatch + 1 high hang snatch
**POWER SNATCH**

1 rep of 3 position snatch EMOM for 10min @70%

Metcon

Metcon (AMRAP – Reps)

10min AMRAP:

Buy in: 50 slamballs

Then AMRAP of:

7 lateral burpees

1 Snatch 115/75

7 lateral burpees

2 Snatch

7 Lateral burpees

3 Snatch

….
Rd 1: 8 reps

Rd 2: 17 reps

Rd 3: 27 reps

Rd 4: 38 reps

Rd 5: 50 reps

Rd 6: 63 reps

Rd 7: 77 reps

Rd 8: 92 reps

Rd 9: 108 reps

Rd 10: 125 reps