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This is Going to Be a Challenge (8/15/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute internal hip rotation stretch
4 Rounds:
10 second overhead dumbbell hold
5 tempo presses
5 dumbbell overhead squats 
(each arm)
5 inchworms

MetCon:
CrossFit:

30-20-10
single arm dumbbell overhead squats (40#/25#)
burpee box jump (24″/20″)
scaled: single dumbbell front squats (75#/50#)
*12 minute time cap

CrossFit Lean:
20 Rounds
5 toes to bar/knee raises
5 push ups
5 deadlifts (95#/65#)
*35 minute time cap

Cool Down:
2 minute seated straddle
2 minute pigeon

3 Rep Max Front Squat (8/14/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second banded ankle distraction
3 Rounds:
10 plate slides each side
8 front squats

Strength: Front Squat (14 minutes)
Strength: find 3 rep max
Technique: 5×4 moderate weight

MetCon:
CrossFit:
4 Rounds
10 squat cleans (95#/65#)
400 meter run
10 shoulder to overhead (95#/65#)
*20 minute time cap

CrossFit Lean:
4 Rounds
15 pull ups
60 air squats
200 meter run
*20 minute time cap

Cool Down:
2 minute quad smash

Everyone’s Two Favorite Movements (8/11/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 single arm kettlebell press
10 single arm kettlebell high pull
10 goblet squats
Finish with:
60 second PVC front rack stretch
20 PVC pass throughs

Accessory Work: 14 minutes
4x 6-12 wide grip strict pull up
4x 30-50 banded tricep extension

MetCon:
CrossFit & CrossFit Lean:

20 minute EMOM
odd minutes: 8 thrusters (75#/55#)
even minutes: 8 lateral burpees
adv.: 12 thrusters, 10 lateral burpees

CrossFit Lean or Weightlifting (8/10/17)

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Something new for you guys! Today you will have your choice of doing either your regular long CrossFit Lean workout or focusing on the snatch, this is essentially like a weightlifting class, no MetCon.

GROUP CLASS WORKOUT

Warm Up:
3 minute machine
2 Rounds:
10 push ups
15 air squats

Weightlifting (CrossFit): Snatch
1 minute banded overhead distraction

  1. Technique/Warm Up
  2. Strength (every 1:30)
    9×2 squat snatch (drop and reset)
    or
    9×3 power snatch (drop and reset)
  3. Snatch Pulls (every 1:30)
    5×3 @110% of one rep max

MetCon (CrossFit Lean):
35 minute AMRAP
200 meter ski or 15/12 calorie bike (alternate)
10 pull ups
20 push ups
30 jump switch lunges
Immediately followed by:
5 minutes to accumulate the most time in a plank, resting as little as possible

 

10 Rounds for Time (8/9/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second PVC front rack stretch
3 Rounds:
5 hang power cleans
5 strict press
10 Russian kettlebell swings

Strength: Clean and Jerk (every 1:20)
Strength: 8×2 @75-80%
Technique: moderate weight
adv.: squat clean and jerk

MetCon:
CrossFit:
10 Rounds
12 wall balls (20#/14#)
12 calorie bike
*22 minute time cap

CrossFit Lean:
10 Rounds
15 V-Ups
12 calorie row
10 single arm kettlebell/dumbbell thruster (35#/20#, alternate each rounds)
*22 minute time cap
*One round left arm, next round right arm

4 Rounds for Time (8/8/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
10 calorie machine
10 overhead squats
10 PVC pass throughs

Strength: Overhead or Front Squat (every 1:30)
Strength:
5×3 overhead or front squat (choose weight)

MetCon:
CrossFit:
4 Rounds
400 meter run
20 kettlebell snatches (53#/35#)
21 minute time cap

CrossFit Lean:
4 Rounds
1200 meter run
20 knees to elbow
20 alternating dumbbell snatches (40#/25#)
adv.: toes to bar
45 minute time cap

Test: “Kris” (8/7/17)

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You’re not going to want to miss class today as it is a “test” day!

If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit & CrossFit Lean:
“Kris”
Buy In: 100 double unders
3 Rounds
10 box jumps (24″/20″)
10 hand stand push ups
10 deadlifts, increase weight each round
men: 205#/255#/305#, women: 145#/175#/205#
Cash Out: 100 double unders
scaled: hand release push ups, 300 singles

TEAM WOD (8/4/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
6 inch worms (wide stance)
5 scap pull ups
4 deadlifts

MetCon:
CrossFit:
Teams of 3
150 shoulder to overhead (75#/55#)
200/160 calorie bike
150 alternating dumbbell snatches (50#/35#)
200/160 calorie row
150 back squats (95#/65#)
*40 minute time tap

CrossFit Lean:
15 minute AMRAP
15 box jumps (24#/20#)
20 med ball slams (30#/20#)
30 single arm Russian kettlebell swings (35#/26#)

Everybody is Doing it! (8/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
8 burpees, 20 DU, 5 TTB

MetCon:
CrossFit & CrossFit Lean:
40 minute AMRAP
1 mile run or 2K row
15 clean and jerks (115#/75#)
100 double unders or 200 singles
30 toes to bar
scaled: 15 deadlifts, 60 knee raises
*1 mile/2K row = 10 Reps (155 reps per round)

Cool Down:
3 Minute Bike or 400m Walk
3 Minute Seated Straddle

10 or 20, You Choose (8/2/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
20 band pulls
10 PVC overhead squats
10 PVC pass throughs
10 calorie machine
trainer barbell progression

Strength: Snatch (every 1:30)
Strength: 6×3 squat snatch
Technique: 6×3 power snatch

MetCon:
CrossFit:
10 Minute AMRAP
20 overhead squats (95#/65#)
20/15 calorie bike

CrossFit Lean:
20 Minute AMRAP
20 kettle bell swings (53#/35#)
500 meter row or 500 meter ski
20 V-Ups
*100 meters = 1 rep (45 reps per round)

Cool Down:
2 minute bike
3 minute seated straddle