CrossFit South Rockland
www.AMRAPFitness.com
Saturday, June 29, 2013
TEAM Saturday Week #7 Loading
TEAM warm up
Indian run
Group wall ball
Partner push ups
Skill
Front squat
TEAM WOD
As a TEAM find your 1 rep max
All teammates’ totals are combined for an overall score
Friday, June 28, 2013
Friday Week#7 Loading
Warm up
400m run
OHS
Dips
Pull ups
GHD sit ups
GHD back ext
Skill
Sled drag
WOD
800m sled drag
Thursday, June 27, 2013
Thursday Week#7 Loading
Warm up & Skill
Hang power snatch tech
WOD
10 minute AMRAP
15 TTB
3 hang power snatch
CFE
Thursday
Warm up & Skill
Hang power snatch tech
WOD
Part#1
5 minute AMRAP
10 TTB
3 hang power snatch
Part#2
1K run Loaded
Wednesday, June 26, 2013
Wednesday Week#7 Loading
Warm up
2 minutes double unders
Plate pinch carry
Stone squat
Weighted GHD sit up
Weighted GHD back ext
Skill
Strict press
WOD
5 rounds of:
15 strict ring dips
3 strict press
15 burpees
Tuesday, June 25, 2013
Tuesday Week#7 Loading
Warm up & Skill
400m run
Deadlift tech
WOD
For time:
Run 800m
EMOTM for 5 minutes- 2 deadlifts at 85%
Run 800m
CFE
Warm up & Skill
Run 600m
Deadlift tech
WOD
15 minute AMRAP
2 dead lifts
Run 200m
2 deadlifts
Run 400m
2 deadlifts
Run 600m
2 deadlifts
Run 800m
2 deadlifts
Run1000m…
Monday, June 24, 2013
Monday Week#7 Loading
Warm up
400m run
Assisted bar muscle ups
Assisted bar pull over to support
TT rings
Rope climbs
Skill
Weighted pull ups
WOD
15 minute AMRAP
3 weighted pull ups
15 OH lunges
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