2/16/2019

Cable Crossfit CrossFit WOD

Skills Hang Power Clean Progressions CLEAN COMPLEX*1 Clean Deadlift1 Hang Power Clean1 Front Squat1 Hang Squat Clean *Build to workout weight. Focus of this session is to establish awareness in Hang Squat Clean Metcon PARTNER WORKOUT8 ROUNDS EACH FOR TIME3 Hang Squat Cleans (205/135)|(185/125)5 Strict Pull-up7 Burpees *Gauntlet Style Flow – P1 starts on HSC, P2 can only begin work …

2/15/2019

Cable Crossfit CrossFit WOD

Skills 10:00 Skill Prep Session for Toe to Bar and Box Jump* *Work on progression and scaling for TTB and efficiency in Box Jump Metcon AMRAP x 12 MINUTES12 Push Press (95/65)|(75/55)12 Toes to Bar12 Box Jump (24/20) ABS CORE + POSTERIOR2 SETSMax Hollow Flutters in 1:00Max Russian Twists in 1:00Max Hip Thrusts in 1:00-Rest as Needed-

2/14/2019

Cable Crossfit CrossFit WOD

Metcon EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-upsMIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)MIN 2 — Row or Bike, Moderate Effort Cool Down FLOW STRETCHING2:00 Pigeon (1:00 each side)2:00 Saddle2:00 Dragon (1:00 each …

2/13/2019

Cable Crossfit CrossFit WOD

Skills Deadlift Review Strength Deadlift On a 10:00 Running Clock…Build to Workout Weight for Deadlift Metcon (AMRAP – Reps) EMOM x 15 MINUTESMIN 1 — 3 Deadlift (Athlete Choice, Heavy)MIN 2 — 20 Wall Balls (20/14)MIN 3 — 200m Run**Score the total amount of reps performed. 200m run = 1 rep

2/12/2019

Cable Crossfit CrossFit WOD

Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES25/20 Calorie Bike25 Up-Downs50 Kettlebell Swing (53/35)|(35/26)75 Double Unders Strength UPPER BODY + POSTERIOR3 SETS10 DB Curls10 DB Good Morning10 DB Floor Press-Rest as Needed- *Try to do all sets unbroken and rest only between sets

2/11/2019

Cable Crossfit CrossFit WOD

Skills Overhead Squat Progressions Strength Overhead Squat EMOM x 10 MINUTES3 Overhead Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes Metcon 5 ROUNDS FOR TIME30 Slam Balls (30/20)|(20/10)20 Alt. Slam Ball Lunges*

1/12/2019

Cable Crossfit CrossFit WOD

Metcon (Time) EACH EFFORT FOR TIME 4 ROUNDS FOR TIME 4 Burpees 10 Push Jerk (135/95)|(95/65) 100m Sprint -Rest 2:00- 3 ROUNDS FOR TIME 4 Burpees 10 Push Jerk 100m Sprint -Rest 2:00- 2 ROUNDS FOR TIME 4 Burpees 10 Push Jerk 100m Sprint Cool Down Flow Stretching – Hammies & Shoulders

1/11/2019

Cable Crossfit CrossFit WOD

Skills 10:00 Bar Muscle-Up Development & Scaling Metcon (Time) FOR TIME 50 Alt.DB Snatch (50/35) 30 Single DB Front Rack Box Step-Ups (24/20) 20 Bar Muscle-Ups 30 Single DB Front Rack Box Step-Ups (24/20) 50 Alt. DB Snatch 15:00 Cap — Get as far as you can!

1/10/2019

Cable Crossfit CrossFit WOD

Metcon (3 Rounds for time) EVERY 10:00 FOR 30:00 COMPLETE… FOR TIME Row 1k 40 Sit-ups 30 Calorie Bike *Score is time to complete all work within 10:00. Start new round at each 10:00 mark. ABS 3 SETS 1:00 Tuck Hold :30 Side Plank :30 Side Plank 30 Bicycle Crunches

1/9/2019

Cable Crossfit CrossFit WOD

Strength Back Squat (3RM) 18 minutes to build to a heavy 3 reps today. Metcon (AMRAP – Rounds) EMOM x 18 MINUTES Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders Min 2 – 10 Burpee Over Bar + 30 Double Unders Min 3 – Rest Cool Down 5:00 Slow Pedal on Bike