CROSSFIT CLASS 31.3.2017

STRENGTH
5 Sets of:
4 Back Squats
+
15 Pull Ups

WOD
In teams of 2:
1-Hold FSQ bottom position (20/15)
2-200 d.u./400 s.u.
Then:
1-KB Hold (25/15)
2-100 Thrusters (30/20)
Then:
800m Run (400 each)
TIME CAP 13'

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WEIGHTLIFTING CLASS 30.3.2017

- Back squat: 5 x 6 at 60%, 65%, 70%, 75%, 80%
- Floor press: 5 x 6 at 60%, 65%, 70%, 75%, 80%
- Clean deadlifts: 5×6 at 60%, 65%, 70%, 75%, 80%
- Strict pull ups x 60 reps total.
- Sit ups using weight behind head x 100 total

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CROSSFIT CLASS 29.3.2017

Skills
Every 2' for 10'
10 KB Swings + 5 Power Cleans (t&g)

WOD
6 rounds of
5 Power Cleans (60/30)
10 Box Jumps (24/20)
15 Push-ups

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GYMNASTIC CLASS 28.3.2017

Prep: 4 Rounds: 5 Hanging hip Slaps, 5 Scap Pull Ups, 5 Scap Rolls

A: EMOMx10:
2 Strict,
2 Kipping,
2 C2B,
1 BMU

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CROSSFIT CLASS 27.3.2017

EMOM 22'
ODD 4 HPC + 6 FS + 4 PJ
EVEN Rest

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CROSSFIT CLASS 24.3.2017

OPEN Workout 17.5 

10 round for Times
- 9 THRUSTERS
- 35 DOUBLE UNDERS
(m 95lb/w 65lb)

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WEIGHTLIFTING CLASS 23.3.2017

Team 1
power clean+ military press: 10
pause front squats: 3 sets x 5
pause back squats: 3 x 5
tempo clean pulls: take 10 sec + 10 sec, complete 3 sets
100 sit ups using weight behind head.

Team 2
Ladder Squat Clean
5-4-3-2-1

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CROSSFIT CLASS 22.3.2017

PART A
BEAR COMPLEX
6 x 2 @85%

PART B
5 rnds for time
10x Right arm kb snatch
10x burpees
10x Left arm kb snatch
10x Squat jump

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GYMNASTIC CLASS 21.3.2017

SKILL
Kipping HSPU
HS forward roll

TEAM WOD
Team 1
A: EMOMx4: 5 kippimg HSPU
    EMOMx4: 5 Rope PU
    EMOMx4: 5 Kipping C2B

Team 2
B: EMOMx7: 50 SU, 5 C2B

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CROSSFIT CLASS 20.3.2017

PART A: Team Warm up
Emom 12'
- 1' 6 Deadlift + 10 sit up
- 2' 15 Burpees

3' REST

PART B
10 to 1
- S2O
- Lateral Jump

3' REST

PART C
10' TC
21/15/9
- TTB
- RING DIP

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CROSSFIT CLASS 17.03.2017

OPEN WORKOUT 17.4
13. Min. AMRAP
- 55 Deadlift (225/155lb)
- 55 Wallball shot (20-14lb)
- 55 Calorie Row
- 55 Handstand Pushups

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WEIGHTLIFTING CLASS 16.3.2017

- Back Squat: 3x10 at 60%, 65%, 70%
- Bench Press: 3x10 at same %
- Clean Deadlifts: 3×10 at 60%, 65%, 70%
- Snatch Grip Deadlifts: 3x10 60%, 65%, 70%

- Pull ups x 50
- 100 Sit Ups using weight behind head

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CROSSFIT CLASS 15.3.2017

For Time:
300 SU
21-15-9 Power Clean & Push Press
300 SU

Cash Out:
3×4 Strict Chin Up w/3″ pause in bottom

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GYMNASTIC CLASS 14.3.2017

SKILL 1

ROW:

- DOUBLE ROW PLANK TO STRADDLE PIKE 5X10

SKILL 2

BOX:

- ELEVATED FEET HANDSTAND HOLD 10X3

- BOX WALKING CIRCLE 2X180°

- BOX SHOULDERS TOUCH 10X3

SKILL 3

WALL:

HANDSTAND WALKING SIDE WALL FACING 2X5MT

HANDSTAND WALKING STOP TO WALL 2X8

HANDSTAND WALKING SIDE AD UNA GAMBA 2X5MT

HANDSTAND STEP UP BACK TO WALL 10X3

SKILL 4

WALK:

- HANDSTAND WALKING 2X10MT

- HANDSTAND WALKING ASSISTITA FRONTALMENTE 2X10MT

- HANDSTAND WALKING AD UNA GAMBA ASSISTITA 2X10MT

- HANDSTAND WALKING ASSISTITA 2X10MT

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CROSSFIT CLASS 13.3.2017

FRAN (weighted)

• Thruster (40/30)
• Pull-ups

21-15-9-6-3 reps, for time

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CROSSFIT CLASS 10.3.2017

Open workout 17.3
ASCENDING AMRAP

Prior 8 min complete
3 round off
- 6 c2b
- 6 squat snatches 95lb
Then, 3 round off
- 7 c2b
- 5 squat snatches 135lb

Prior to 12 min complete 3 round off
- 8 c2b
- 4 squat snatches 185lb

Prior to 16 min complete 3 round off
- 9 c2b
- 3 squat snatches 225lb

Prior to 20 min complete 3 round off
- 10 c2b
- 2 squat snatches 245lb

Prior to 24 min complete 3 round off
- 11 c2b
- 1squat snatches 265lb

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WEIGHTLIFTING PROGRAM 9.3.2017

1) POWER CLEAN+ FRONT SQT+JERK: 1+3+1 X 6 SETS….WORK UP TO A HEAVY POWER CLEAN.

2) SNATCH BALANCE: 3, 3, 2, 2, 1, 1,

3) CLEAN PAUSE TEMPO PULLS: HIT ALL POSITIONS: STARTING POSITION, 1″ OFF FLOOR, 1″ BELOW KNEE, 1″ ABOVE KNEE, MID THIGH, DOWN POSITION(AS IN A DIP), STAND TO HIGH HANG…..PAUSE 1001 AT EACH POSITION.

4) BACK EXTENSIONS: USE WEIGHT 3 SETS X 5 REPS PAUSING AT TOP.

5) 100 ab mat sit ups

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CROSSFIT CLASS 8.3.2017

5 rounds of
- 9 pull up / 6 ctb / 4 BMU
- 6 Squat Clean
- 100m row
For time

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GYMNASTIC CLASS 7.3.2017

A -Warm - up and Mobility,

B1 - STRENGTH & GYMNASTIC
- Ring Row x 4-4-4-4- Tempo 30/10
30' rest betweeen

B2 -
- Declined Ring Push-ups 8-8-8-8- Tempo 30/10
30' rest between

B3 - Practice Hollow Arch
B4 - Practice Hollow Rock
B5 - Practice Gymnastic Swing
B6 - Practice DU

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CROSSFIT CLASS 6.3.2017

TC 5'
30 Burpees + max rep Power Clean 40kg / 25kg

rest 3'

TC 5'
25 Burpees + max rep WB

rest 3'

TC 5'
30 Burpees + max rep Goblet Squat

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CROSSFIT CLASS 03.03.2017

OPEN WORKOUT 17.2

12 MIN AMRAP
- 50 FT Weighted Walking Lunge
- 16 TTB
- 8 Power Clean

THEN, 2 ROUNDS OF

- 50 FT Weighted Walking Lunge
- 16 Bar Muscle Up (Pull up Beginner)
- 8 Power Clean

Standard: M 50 lb-W 35 lb (Dubmbells-Kt)

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WEIGHLIFTING PROGRAM 2.3.2017

Burgener Warm up & Skill

1. Pwr Snatch: (work up to a heavy single).

rest 5 min

2. Pwr Clean + Split Jerk: (work up to a heavy single)

rest 5 min

3. Front Squat: 3, 2, 1, 1, 1, 1, 1

4. Ab exercises your choice.

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CROSSFIT CLASS 1.3.2017

A - STRENGTH
Push Jerk 3-3-3-3-3

B - CONDITIONING
20 Min AMRAP
- 20 Wall Ball shots
- 20 Push ups
- 20 Nose to Wall

C - MIDLINE
2 sets
- 50 Mountain Climbers
- 50 Tuck Crunch

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