Saturday, May 19, 2012
The 8 a.m. class charges through the barbell complex
Typically, we would question the AMRAP accuracy of “infinity.” But after seeing the name next to the score, it makes complete sense.
Here’s the workout for Saturday, May 19, 2012: A. Warm-up Team up: Time your 15-meter shuttle run. Match your shuttle run time for two more rounds. Fastest shuttle run wins a coconut water. (This new incentive is inspired by Keaka at the 5 p.m. class). B. Group stretch C. Metcon 100 wall balls for time (20 / 14) Every minute, perform three burpeesFriday, May 18, 2012
Here’s the workout for Friday, May 18, 2012:
A. Strength
Deadlift – linear week 6
B. Metcon
Barbell complex*
AMRAP in three minutes:
4 deadlifts
3 power cleans
2 front squats
1 push press
The complex will be three rounds, with 1:30 rest between rounds. Start each round where you left off. Score is total rounds and reps.
* Same barbell is used throughout. Transitional movements may be used (the fourth deadlift may be cleaned, counting as your first power clean, etc.). Suggested weights include the following:
Advanced: 135 / 95
Intermediate: 95-130 / 65-90
Beginner: below 95 / below 65 (For those not yet comfortable with barbells, dumbbells may be substituted).
Thursday, May 17, 2012
Nice job on the benchmark WOD “Annie” today. For those of you attempting this workout the first time, it’s an accomplishment to make it through the movements unbroken. And don’t worry, you’ll see Annie again. Remember, there’s always time to set PRs. The best part about CrossFit is that it gives you a vast library of movements and workouts to master. Enjoy the journey, and celebrate each achievement along the way!
Here’s the workout for Thursday, May 17, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up strength work that you missed or will miss; work on skills; or stretch. Timed metcon will start at the half-hour mark.
B. Metcon
In 4:00:
400 meter run
20 lunges with bumper plate overhead (25 / 45)
AMRAP plyo push-ups off bumper plate
Complete four rounds; rest 1:00 between each round. Score is total push-ups.
PLYO PUSH-UP DEMO: