July 31, 2017

Monday, July 31st

A.

WARM UP:

Down and Back: Side Walk with Band

2 Rounds:

10 Calorie Row

3 Power Cleans

6 Push-Ups

9 Air Squats

10 Leg Swings Forward/Side

B.

STRENGTH:

Every 2 Minutes, Back Squat

Set 1 – 5 reps @ 75%

Set 2 – 3 Reps @ 80%

Set 3 – 1 Rep @ 85%

Set 4 – 5 Reps @ 80%

Set 5 – 3 Reps @ 85%

Set 6 – 1 Rep @ 90%

C.

METCON:

"The Chief"

5 Rounds:

3 Minute AMRAP:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds

*Start each round where you left off from the previous round

July 29, 2017

A.

STRENGTH:

10 Minute EMOM:

1 Power Clean + 3 Front Squats + 1 Jerk

B.

METCON:

30 Toes to Bar

30 Calorie Row

15 Squat Snatches (115/80)

600m Run

15 Squat Snatches (115/80)

30 Calorie Row

30 Toes to Bar

July 28, 2017

STRENGTH:
Every 2 minutes, bench press
4x5 @ 70%

METCON:
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High-Pull (75/55)
1:00 Box Jumps
1:00 Push Press (75/55)
1:00 Row for Calories
1:00 Rest

July 27, 2017

A.

WARM UP:

Run 200m

2 Rounds:

10 Russian Kettlebell Swings

10 Wall Squats

30 Double Unders

B.

METCON:

10 Rounds:

200m run

30 Double Unders 

5 Deadlifts (235/155)

Rest 1:00 between rounds

*30 Minute time cap

C.

TIME TO GET SWOLE AND FLEXY...ROMWOD!

July 26, 2017

A.

WARM UP:

Row 500m/Run 400m

10 Air Squats

10 PVC Passthroughs

10 Thoracic High Fives

10 Snatch Balance

5 Snatch Push Press + Overhead Squat

B.

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

Snatch Push Press + Overhead Squat from the Rack

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(High hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Squat Snatch + Squat Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Squat Snatch

C.

METCON:

Alternating Tabata (8 Rounds of 20 seconds work/10 seconds rest...

July 25, 2017

A.

WARM UP:

Run 200m

2 Rounds:

10 Medicine Ball Cleans

5 Burpee Pull-Ups

5 Ring Dips

8 Alternating DB/KB Snatches

B.

GYMNASTICS CONDITIONING:

12 Minute EMOM:

Station 1 - 5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition.

Station 2 - 3-5 Bar/Ring Muscle-Ups (scale to 5-8 unbroken chest to bar pull-ups or muscle-up practice/transitions)

Station 3 – 40 Second Plank Hold on Elbows

C.

METCON:

21-15-9

Hang Power Clean (135/95)

Lateral Burpees over the Bar

Dumbbell Alternating Snatch (50/35)

July 24, 2017

A.

WARM UP:

2 Rounds:

Row 10 Calories

10 Squat to Stand

10 Primal Pullthroughs

10 Push Press

5 Pull-Ups

B.

STRENGTH:

Every 2 Minutes, Back Squat

3x6 @ 70%

C.

METCON:

50 Calorie Row

40 Push Press (95/65)

30 Pull-Ups

20 Front Squat (95/65)

10 Handstand Push-Ups

July 21, 2017

A.

STRENGTH:

10 Minute EMOM:

1 Power Clean + 2 Front Squats + 1 Jerk (Push Jerk or Split Jerk)

*Build to today’s heaviest complex possible while having stable mechanics.

B.

METCON:

800m Run

30 Snatches (95/65)

800m Run

30 Overhead Squats (95/65)

800m Run

30 Thrusters (95/65)

July 20, 2017

A.

WARM UP:

Down: Inchworm

Back: Crab Walk

*”CINDY”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*”DT”

12 Deadlifts (Barbell)

9 Hang Power Cleans

6 Push Jerks

B.

STRENGTH:

Bench Press, Every 90 Seconds

4x6 @ 65%

C.

METCON:

3 Rounds of Cindy

1 Round of DT

2 Rounds of Cindy

1 Round of DT

1 Round of Cindy

1 Round of DT

*Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

July 19, 2017

A.

WARM UP:

Row 5 Minutes

2 Rounds:

20 Double Unders

5 Wall Ball Shots

B.

METCON:

150 Double Unders (2:1 Singles)

50 Wall Balls (20/14) (FB – 30/20)

100 Double Unders

35 Wall Balls (20/14) (FB 30/20)

50 Double Unders

20 Wall Balls (20/14) (FB – 30/20)

C.

TIME TO GET SWOLE AND FLEXY...ROMWOD!

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