November 16, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

800m run

Then

:20 second single leg hold

20 alt spider

10 sit ups

5 pause squats with medball in bear hug

Metcon (Time)

42-30-18 reps for time of:

Wall-ball shots, 20/14

Banded sit-ups (red band)

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November 15, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 30 minutes of:

800m Run

20 Burpee Box Jumps, 24’/20

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November 14, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

200m straight leg row,

10 muscle snatch pvc

15 banded pull aparts

20 mt. Climbers

Viola (AMRAP – Rounds and Reps)

Violaā€¯

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95/65 lb.

17 pull-ups

13 power cleans, 95/65 lb.

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November 13, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Metcon (Time)

5 rounds for time of:

50/35 lb. dumbbell thrusters, 15 reps

50 double-unders

15-foot rope climb, 3 ascents

Warm-up

Plyo baseline

2x

10 each Single arm db push press

5 rope toes to rope or knee raise

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November 12, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

200m run

2 rounds

:20 Hollow hold

20 Spider stretch

20 Banded pull aparts

Metcon (5 Rounds for reps)

Tabata back squats, 95/65 no rack

Rest 1 minute

Tabata L-sit (paralettes)

Rest 1 minute

Tabata ring rows (feet on box)

Rest 1 minute

Tabata handstand hold (against wall)

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

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November 10, 2017

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Partner wod


CrossFit Saint Helens – CrossFit

Metcon (Time)

Teams of 2

working 3 Min on 1 Min off to complete

5 rounds of:

50-40-30-20-10

Hang power clean and jerk 75/55

Front rack lunge 75/55

Wall balls 20/14

November 9, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

150m row

5 ring rows

:10 second ring or paralette support hold

Review ring row muscle ups

Metcon (Time)

For time:

115/75lb. overhead squats, 30 reps

15 muscle-ups

115/75-lb. overhead squats, 20 reps

10 muscle-ups

November 8, 2017

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Deadlift


CrossFit Saint Helens – CrossFit

Warm-up

400m run

Build to a max box jump for the day

Deadlift (3-3-3-3-3)

Box Jumps (1RM)

Metcon (5 Rounds for distance)

2 box jumps @80%

1 box jumps @90%

November 7, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Then focus on tgu progression

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 Turkish get-ups, 50/35-lb. dumbbell

November 6, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 Laps, Russian kicks, dynamic walk, spider stretch, lunge with twist.

Junk yard dawg warm up

15 each jump overs

15 each over unders

Then:

Coach lead Tall snatches

Metcon (Time)

3 rounds for time of:

135/95-lb. squat snatches, 10 reps

20 burpees