021119 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Back Squat

70% x 5

75% x 5

80% x 3

85% x 1 + (amrap)

65% x 8

Metcon

Metcon (Time)

4 Rounds

6 Power Snatch 95/65

12 T2B

12 Alt. Pistols

Every 3:00 on the 3:00

35 Double unders

17 Min cap

**Bar must be dropped every rep and reset**

**3x Singles for double unders**

**Sub 3x air squats for pistols**

Core

Metcon (No Measure)

Tabata Planks

:20 on :10 off 8 Rounds

020919 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner wod

3 Person teams

Each person starting at a different movement and cant move onto the next movement until the person completes it. Each person will complete

4 Rounds

30 Wall balls

200 m KB farmer carry

100 m sled push

2 rope climbs

20 T2B

020819 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength

Bench Press

Grab a buddy or 2, a rack, a bench and go through 15 min of:

5×5 building in weight each set

working up to about 70% of max

**Record heaviest set of 5 reps**

Metcon

Metcon (Time)

4 Rounds

10 DB hang clean & jerk 50/35

(5 right, 5 left)

18 Ring push ups or plate deficit push ups

14 Double DB front rack lunges 50’s/35’s

020719 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

Squat Clean

*Working on proper positions in the squat clean. Review catching position and proper set up and grip.

3×3 @ 60%

2×3 @ 65%

Metcon

Metcon (Time)

4 Rounds

16/13 Cal Bike

10 Front squats 95/65

12 Lateral Bar burpees

020619 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Gymnastics

Metcon (No Measure)

15 Min Handstand work

*Proper positions for HSPU

*Kip HSPU

*Shoulder taps

Metcon (Time)

21-15-9-6-3

Hang power snatch 75/55

Pull ups

Box jumps 24/20

Metcon

020519 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Deadlift

65% x 3

70% x 3

75% x 3

78% x 3

60% x 8

Metcon

Metcon (Time)

For time

200 M run

150 Air squats

100 Double unders

50 Push press 95/65

17 Min cap

** Rest 2 Min**

1000 m row

020419 Crossfit


The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Back Squat

65% x 3

70% x 3

75% x 3

78% x 3

60% x 8

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 Min Amrap

21 C2B

15 Cal Row

9 Burpees over rower

**1 Min Rest between Rounds**

Core

Metcon (No Measure)

3 Rounds

:30 Right side plank

:30 Plank

:30 Left side plank

020219 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm- up

Metcon

Metcon (Time)

Partner WOD

“Just Grind”

2 Person Teams

8 100 M Row sprints

30 Synchro Wall balls 20/14

6 Rope Climbs

2- 100 m KB Farmer Carry 53/35

30 Synchro Bar facing burpees

30 Clean and Jerks 115/85

800 m Run together

300 Double Unders
*You go, I go Format except when synchronized.

** One band per team on the run. Teammates hold one side of band

020119 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm- up

Rowling 110m 3rds

1. 10 thrusters with empty bar + 2 situps for every meter

2. 10 light KBS + 2 goblet squat for every meter

3. 10 ball slams + 2 burpees for every meter

Skill

Metcon (No Measure)

12 Min EMOM

Min 1. 10 T2B

Min 2. 15 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

10 DB Trusters 50/35

25 Ft Single Arm DB OH walking lunge right

25 Ft Single Arm DB OH walking lunge left

15 Pull Ups

20/15 Cal Bike

013119 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm-up

400m run

burgener warm up 3x at each position, 3 rds

1. down and up

2. elbows high and outside

3. muscle snatch

4. snatch land

5. snatch drop

6. hang power snatch

Weightlifting

Power Snatch

*Working on proper positions in the power snatch. Review power snatch from the hang and the ground, catching position and proper set up and grip.

3×3 @ 60%

2×3 @ 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

Run 400 m

4 Min AMRAP

10 Power Snatch 95/65

18 Ring rows

*Rest 2 min

Run 400 m

4 Min AMRAP

8 Hang Power Snatch 85/55

10 OHS