CrossFit

Tuesday the 30th of September, 2014


crossfit-305-A1A-Miami Beach-miami-kettlebellSpend 20 minutes working on Muscle Ups
For athletes with shoulder pain, work on pistols or GHD skills

Rest as needed

For time:
50 wall-ball shots, 20-lb. ball
155-lb. Power clean, 30 reps
45 Chest to Bar Pull Ups
Rx+ 15 Muscle ups in place of Chest to bar pull ups
15 Minute time limit

 

CrossFit

9/30/14 UL


CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Gymnastics

Pull-ups (10 min emom 3-5 strict pullups)

strict is rx, scale down to jumping, band, or rings

Conditioning

Metcon (AMRAP – Reps)

4 rounds
(3 minute AMRAP one minute of rest)
10 wallballs (20/14)
10 kb swings (70/53)
10 situps

CrossFit

Monday the 29th of September, 2014

crossfit-305-A1A-MIAMI-MIAMI BEACH-barbellsBack Squat 8-8-8-8-8 up to 80%
Rest 2 minutes between sets
Glute Ham RaiseĀ 10-10-10

Rest as needed

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars
Scale Overhead squat to PVC, front squat or back squat as needed

Supplement: 100 GHD Sit ups, as few breaks as possible

CrossFit

9.29.14 UL

CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Weightlifting

Goblet Squat (3 sets of 20 reps)

Move up in weight each week; use dumbells if necessary. Rest 90 seconds minimum.

Metcon (Time)

800 meter buy in
Then perform
21-15-9
Burpee box jump over(24/20)
DB push press (40/25)
(10 air squats at the top of every minute after the run)

Core

1 min plank
1 min left side plank
1 min right side plank
1 min superman hold

CrossFit

sunday unloaded

CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Conditioning

5 rounds
15 power balls
15 kb swings
@ 10 minutes
50 box step ups with med ball
50 burpees
@ 20 minutes
10 minutes of cindy