CrossFit South Rockland

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