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Snatch (8/16/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200 meter run
14 single arm ring rows
14 kettlebell Romanian deadlifts
Finish with:
30 kettlebell swings
20 kettlebell split squats

Strength: Snatch (every 2:00)
Strength: 5×3 snatch (1 slow first pull, 1 pause at knee, 1 full snatch)
Technique: 5x 3 power snatch + 3 overhead squat (light)

MetCon:
CrossFit:
3x 4 minute AMRAP
15 wall balls (20#/14#)
7 power cleans (weights increase each AMRAP)
*2 minute rest after each AMRAP
Weights: 165#/115#, 185#/125#, 205#/135#

CrossFit Lean:
1 mile run
2 Rounds
20 kettlebell swings (35#/26#)
20 goblet squats
Then: 2K row
2 Rounds
20 kettlebell swings (35#/26#)
20 goblet squats
*35 minute time cap

5 Rounds For Time (8/15/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 goblet curtsy squats
20 banded face pulls
10 kettlebell swings
10 goblet squats

Strength: Back Squat (every 2:00)
strength: 5×3 @80%
technique: 5×3 (tempo)

MetCon:
CrossFit:
5 Rounds
12 toes to bar
10 box jump overs (24″/20″)
*10 minute time cap

CrossFit Lean:
5 Rounds
20/15 calorie bike
10 single arm dumbbell push press (each arm, choose weight)
*15 minute time cap

Partner Lean WOD (8/14/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 bird dogs
30 second plank march
5 inchworms
2 Rounds
15 scap push ups (from elbows)
15 Russian kettlebell swings

Strength: Clean Grip Deadlifts & Planks (every 2:30)
A1) 5×4 clean grip deadlift @90%+ of best clean
OR
5×6 @lighter weight
A2) 45 second plank

MetCon:
CrossFit:
11 minute AMRAP
5 squat clean thrusters (135#/95#)
7 lateral burpees
9 chest to bar pull ups

CrossFit Lean:
Partner WOD
40 minute AMRAP
40 calorie ski
40 single arm kettlebell hang squat cleans (53#/35#)
40 burpees
400 meter run (together)

15-12-9 (8/13/18)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds
10 single arm kettlebell hang clean and jerks (each arm)
10 single arm kettlebell front squats
Finish with: 20 hollow rocks

Strength: Clean & Push Ups (every 2:00)
A1) 7×2 squat cleans @75% (2 second pause at the knee)
OR
7×3 power cleans
A2) 7×4 tempo push ups

MetCon:
CrossFit:
15-12-9
squat snatch (165#/115#)
100-100-100
double unders
Scaled: power snatch
*14 minute time cap

CrossFit Lean:
15-12-9-6
deadlifts (165#/115#)
lateral burpees
*9 minute time cap

Run, Deadlift, Double Under (8/10/18)

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GROUP CLASS WORKOUT

Warm Up:
3 laps around the gym
3 Rounds
5 dumbbell clean and jerk
10 sit ups
10 calorie machine
Coach led clean and jerk progression

Strength: Clean & Jerk (every 2 minutes)
Technique: 5x 1 power clean + 2 split jerk
Welded Athlete: 5x 1 power clean + 1 push jerk + 1 split jerk + 1 front squat + 1 split jerk

MetCon:
CrossFit & CrossFit Lean:
For Time:
800 meter run
30 deadlifts (185#/125#)
300 double unders OR 450 singles
Welded Athlete: 200#/130# (fat bar) + 15 BMU (sub for deadlift)
*18 minute time cap

Push Up Buy In & Cash Out (8/9/18)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Accessory Work: every 1:30
4×8 single arm dumbbell bent over row (Chinese row)
4×14 plank marches (total)

MetCon:
CrossFit:
For Time:
Buy In: 75 push ups
2 Rounds
15 overhead squats (135#/95#)
25 kettlebell swings (53#/35#)
Cash Out: 75 push ups
*22 minute time cap

CrossFit Lean:
For Time:
1 mile run
100 air squats
100 sit ups
100 push ups
100 walking lunges
1 mile run

18 minute AMRAPs (8/8/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds (KB – each arm)
10 single arm kettlebell front rack split squats
20 glute bridges
15 single arm kettlebell bent over rows
10 single arm kettlebell presses
Finish with:
10 tempo air squats

Strength: Front Squat (every 1:45)
5×3 (choose weight)

MetCon:
CrossFit:
18 minute AMRAP
12 toes to bar
12 box jumps (24″/20″)
12 alternating dumbbell snatches (75#/50#)

CrossFit Lean:
18 minute AMRAP
15 lemon squeezes
12 burpees
9 strict pull ups