May 8, 2019

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Tabata squats


CrossFit Saint Helens – CrossFit

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Tabata squats (AMRAP – Reps)

:20 on :10 Rest air squats

400m farmer carry (Time)

400m farmer carry for time

RX+=unbroken
50/35# dB

May 7, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

200m run

Bear crawl/ inch worm push up/floor press

Bar hang/Banded pull downs/pull up neg

2x

5 floor press, 3 pull ups, 100m run

Metcon (Time)

4 rounds for time of:

21 floor press 135/95

15 pull-ups

400-m run

May 6, 2019

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2019 AGOQ 5


CrossFit Saint Helens – CrossFit

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2019 AGOQ 5 (Time)

30 snatch

30 s hspu

Warm-up

4:00 :30 on :30 off

Arms only ab

Shoulder movement: circles, shoulder throws, hugs, torso twist

Hspu skill:

Push ups

Pike push ups

Tri pod

Tripod to headstand

Kick up to hspu neg

Abmat strict hspu

Full movement

Snatch progression

Dip and stand

High pull

Muscle snatch

Power lands

Full movement

May 5, 2019

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5k


CrossFit Saint Helens – CrossFit

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Metcon (No Measure)

Choose to row or run 5k

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

May 3, 2019

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AGOQ 4&2


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Amrap 8:

45 thruster 95/65

45 T2b

45 clean

45 c2b

Rest 2 min

With partner

80 bar facing burpees

4000m row

May 2, 2019

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AGOQ 1


CrossFit Saint Helens – CrossFit

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2019 AGOQ 1 (Time)

3 rounds of time of:

15 deadlifts, 225/155 lb.

35 overhead squats, 75/55 lb.

90 double-unders

Time cap: 15 minutes

May 1, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Jog

Banded face pulls

Banded pull aparts

Banded push up

Metcon (Time)

5 rounds for time of:

7 left-arm dumbbell rows

7 right-arm dumbbell rows

21 dumbbell foor presses

500-m row

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

April 30, 2019

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Back squat


CrossFit Saint Helens – CrossFit

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Warm-up

Plank

Spider

Iron cross

Scorpion

Push up negatives

Banded walks c2

Squat therapy

Back Squat (1-1-1-1-1)

April 29, 2019

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Fight Gone Bad!


CrossFit Saint Helens – CrossFit

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Warm-up

3x

Rowing without moving seat progress to moving seat 1 inch at a time

5 Sumo inch worm

5 Burpee broad jumps

5 each Sa high pull

5 each Sa press

Sumo deadlift high pull progression

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

April 28, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

30 mt climbers

2x 5 False grip ring rows

Sumo inchworms

2x:10 Dip support holds

10 kip with knee raise

2×5 Box dips

Muscle up transitions

Metcon (Time)

24 DB Snatch (alternate arms every 4 reps)

50/35

6 Ring Muscle-ups

15 Toes to Bar

16 DB Snatch (alternate arms every 4 reps)

6 Ring Muscle-ups

15 Toes to Bar

8 DB Snatch (alternate arms every 4 reps)

6 Ring Muscle-ups

15 Toes to Bar