Angles of Squat Variation

6/28/17 WEDNESDAY CROSSFIT

A. Chest-To-Bar Pull-ups (3x2-7 reps )

Skill today is KIPPING ; how to use kipping for toes to bar, pull ups, and chest to bar pull ups.

Rest 60 seconds between sets

B. Front Squat (3x5 @ 65%)

C. Metcon (Time)

3 RFT:

200m Run
10 SA DB/KB Snatches Alt. 50/35
3 SA OVH DB/KB Squats e. side   50/35

A Whole New Cycle

6/26/17 MONDAY CROSSFIT

A. Pull-ups (3x5-8 )

*Rest 60seconds between each set
*Focus on maintaining a hollow body position through the entire movement
*Scale = Scap Pulls

B. Front Squat (3x5 @60%)

C. Metcon (AMRAP - Rounds and Reps)

7 AMRAP:

7 Deadlifts 225/185
7 Burpee Over the Bar
7 T2B
7 Wall Ball Shots 20/14

Amanda Street
How to start CrossFit

6/13/17 TUESDAY CROSSFIT

Ghost (3 movements for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

The Day After Murph

5/30/17 TUESDAY CROSSFIT

A. Metcon (Weight)

"The Day After Murph"

4 RNFT:

5 Tempo Front Squats @ 50% 31X1
10 DB RDL (light)
15 MB Sit Ups 20/14

score = front squat weight

Tempo = 3 seconds down, 1 second pause at the bottom, stand up with power, 1 second rest at the top

B. Metcon (Calories)

W/a Partner:

30 seconds of work followed by 30 seconds of rest for 20 minutes alternating movements:

1. Calorie Row
2. 50m Shuttle Run

Score = total calories rowed between partnership

30 seconds of rest/transition time between each movement