CrossFit South Rockland

Thursday, October 31, 2013

Day#18 Week#5 Volume



Warm up
2 minutes double unders
Wall ball shots
Ring pull ups
TTR
GHD back ext

Skill
Thrusters and transations

CrossFit Open 12.5
Complete AMRAP in 7 minutes of:
3 Thrusters w/70 m/100
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CFE
Warm up
2K run

WOD
7 minute AMRAP
10 CTB pull ups
10 thrusters w/75 m/105


Week #5
Day#2 TEAM Screening

Part#1
10 minutes to find your 1 rep max power clean

Part#2
Isabel

Wednesday, October 30, 2013

Day#17 Week#5 Volume



Warm up  
400m run
Handstand or hand walk
Single arm strict press
TTR
Ring rows
GHD sit ups

Skill
Shoulder to OH

WOD
5 rounds of:
15 TTB
15 shoulder to OH w/95 m/135
15 burpees

Tuesday, October 29, 2013

Day#16 Week#5 Volume



Warm up   
KB Russian swings
Release swings
Double tap swings
Throwbacks
Wall ball sub

Skill

WOD
Complete the following for time:
40 KBS
150m row
30 KBS
300m row
20 KBS
600m row
10 KBS
1200m row


CFE
Warm up  & Skill
Row 1 minute, 1 minute rest
Row 2 minute, 1 minute rest
Row 3 minute, 1 minute rest
Row 4 minute, 1 minute rest
Row 5 minute, 1 minute rest
Row 4 minute, 1 minute rest
Row 3 minute, 1 minute rest
Row 2 minute, 1 minute rest
Row 1 minute

WOD
7 minute AMRAP
10 KBS
150m row

Week #5
Day#1 TEAM Screening

Part#1
10 minutes to find your 1 rep max OHS

Part#2
10 minutes to find your 1 rep max push press

Monday, October 28, 2013

Day#15 Week#5 Volume




Warm up   
Bar pull over
P-bar complex
Super rocks
Hollow rocks

Skill
Movement standards and substitutes

WOD
20 minute AMRAP
Bar pull over to support to forward roll to bar muscle up, 2 reps
(Sub strict TTB to CTB pull up)
4 superman push ups (Sub 6 planche push ups)
6 box jumps w/24 m/30

Saturday, October 26, 2013

Day#13 Week#4 Loading




Week #4
Day#3 TEAM Screening

Part#1
10 minutes to find your 1 rep max push jerk

Part#2
Max effort strict pull ups