8/27/2014

STRENGTH:CF223 102

Push-press: 3-3-2-2-1-1


Metcon: (time) 15 minute cap

CASH IN: 3 wall climbs  (advanced= 5 ring muscle ups)

20 chest 2 bar (male), 30 pullups(female)

15 deadlifts (245/170)

run 400 meters

15 deadlifts

20 chest 2 bar (male), 30 pullups (female)

CASH OUT: 3 wall climbs  (advanced= 5 bar muscle ups)

 

 

8/26/2014

image

“No rep”

STRENGTH:

15 minutes to build today’s 1RM clean


METCON: (TIME)

“Grace”

30 clean&jerk (135/95)

8/25/2014

METCON: (TIME)

-5 Rounds -

5 OH squat (135/95)

10 toes 2 bar

image

8/24/2014 COMPETITION DAY!

END OF SUMMER TEAM CHALLENGE


CHECK-IN - 7:30-8:30AM

STANDARDS MEETING – 9:00AM

START TIME – 9:30AM


COMPETITORS PARK IN CROSSFIT 223 LOT

SPECTATORS PARK IN THE LOT NEXT DOOR(just before CF223 LOT)

 

8/23/2014

METCON: (TIME)

Teams of 2:

-3 rounds-

100 double unders *

50 medball sit-ups (20/14)**

30 thrusters (95/65)*

200 meter run***

* while one partner works the other rests

** partners alternate tossing meball back and forth

*** partners run together

8/22/2014

STRENGTH:image

ALT EMOM X 20

Even: 10 toes 2 bar or 10 ring dips

Odd: max effort unbroken hspu or max effort du’s


METCON: (TIME)

10 ROUNDS:

10 burpees, 100 meter sprint

 

8/21/2014

image9:00am: Fundamentals


2-6pm: Open Gym


7:00pm: Fundamentals

8/20/2014

STRENGTH:

Snatch pull – 3×4

Power snatch +hang squat snatch – 3×2

METCON: (TIME)

20 front squat (185/125)

30 box jump (30/24)

40 kb swing (70/44)

50 wall ball shots (20/14)

image

 

8/19/2014

STRENGTH:

Push-press – 5×2


METCON: (TIME)

3 ROUNDS:

12 hang power clean (135/95)

12 bar facing burpees

 

8/18/2014

METCON: (ROUNDS AND REPS)

AMRAP IN 12 MINUTES:

50-40-30-20-10

Double unders

15-12-9-6-3

OH Squat (115/75)

3 rope climbs