Fundamentals
Gymnastics
Toes-To-Bar
Metcon
Metcon (Time)
4 Rounds
10 Dips
10 Toes to Bar
10 Kettlebell Swings (16kg/12kg)
10 Situps
Fundamentals 2
Fundamentals
Weightlifting
Clean (Focus on Technique, add weight as needed)
Metcon
Clean Fundamentals (Time)
4 Rounds
10 Cleans (95/65 Rx, 135/95 Rx+)
15 Calorie Row
Technique
Fundamentals Cleans 3 (Time)
4 Rounds for Time
10 Squat Cleans (115/75)
10 Calorie Row
Fundamentals 2
Fundamentals
Weightlifting
Clean (Focus on Technique, add weight as needed)
Metcon
Clean Fundamentals (Time)
4 Rounds
10 Cleans (95/65 Rx, 135/95 Rx+)
15 Calorie Row
Fundamentals 6
Fundamentals
Warm-up
JP CrossFit Daily Warm-up (No Measure)
Always focus on Quality first!
500m Row or 400m Run
10 Pullups
10 Pushups
10 Situps
10 Squat Therapy
3 Minutes Skill Work (Athlete’s Choice)
Coach’s Choice of additional specific warm-up
Weightlifting
Thruster (Find a heavy 3)
Keep all reps chained together!
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
06/18/2016
Community
Metcon
Running Baseline and Back (Time)
400m Hill Run
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull Ups
400m Hill Run
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
400m Hill Run