CrossFit South Rockland
www.AMRAPFitness.com
Friday, October 31, 2014
Friday Week #6 Speed
Warm up
2 minutes double unders
Dynamic walk
Broad jump
Hip and back ext
Skill
Ski erg technique
WOD
5x
20 seconds of work & 40 seconds rest
-Ski for calories
-Double unders
-Burpees
Thursday, October 30, 2014
Thursday Week #6 Speed
Warm
up &
Skill
Hang power clean technique
WOD
5x
30 seconds work & 1 minute rest
-HSPU
-Pistols
-Hang power clean
CFE
Warm up
7x
30:30
Bike interval
s
WOD
7x
1 minute work & 30 seconds rest
-HSPU
-Box jumps
-Hang power clean
Wednesday, October 29, 2014
Wednesday Week #6 Speed
Warm up
Close grip OHS
Good mornings
TTR
Strict ring dips
Skill
Movement standards
Partner WOD
5x
2 minute Ping pong
10 pull ups
5 deadlifts
15 double unders
2 minutes rest
Tuesday, October 28, 2014
Tuesday Week #6 Speed
KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
Movement standards
WOD
5x
24 KBS
12 calorie row
6 burpees over monorail
Rest 2 minutes
CFE
Warm up
7x
30:20
Row intervals
WOD
5x
30:20
-KBS
-Row for calories
-Burpees over monorail
Monday, October 27, 2014
Monday Week #6 Speed
Warm up
2 minutes double unders
Inversion to skin the cat to inversion to pike pulls
GHD sit ups
Super rocks
Handstand 3 attempts
Skill
Movement standards
WOD
5x
20 seconds of work & 40 seconds rest
-Box jumps
-Ring dips
-TTR
Sunday, October 26, 2014
September highlights
Sunday Motivation
Saturday, October 25, 2014
Saturday Week#5 Volume
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Warm up
C & J technique
Partner WOD
Ping pong double Grace
*Each partner must complete 60 reps of clean and jerk*
w/95 m/135
Friday, October 24, 2014
Friday Week#5 Volume
Warm up & Skill
Snatch technique
WOD
5 x 7 snatch T & G
Thursday, October 23, 2014
Thursday Week#5 Volume
Warm
up
Net climbs
P-bar complex
GHD hip ext
GHD sit ups
Close grip OHS
Skill
Movement standards
WOD
15 Minute AMRAP
Burpees 5-10-15-20-25-30…
Pull ups 5-10-15-20-25-30…
CFE
Warm up
7x
30:30 air bike intervals
WOD
15 Minute AMRAP
5 burpee pull ups
10 calorie row
15 later jumps over the monorail
Wednesday, October 22, 2014
Wednesday Week#5 Volume
Warm up
Plate push
Seal walk
Plate pinch carry
Single arm strict DB press
Close grip OHS
Skill
Fat bar deadlift
WOD
5 rounds of:
30 double unders
25 pistols
20 fat bar deadlifts
Tuesday, October 21, 2014
Tuesday Week#5 Volume
Partner Warm up
Inversion to skin x 3
Handstand x 3
Partner later jumps
Partner push ups
Partner carry
Skill
Movement standards
WOD
21-15-9
Box jumps w/20 m/24
Wall ball shots w/14 m/20
CFE
Warm up
2K ski
WOD
15 minute AMRAP
10 box jumps w/20 m/24
10 wall ball shots w/14 m/20
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