March 12, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x

10 Spider

8 Front squat

6 Wb thruster

4 Bottom burpee

Metcon (Time)

27-21-15-9 reps for time of:

Wallball Shots, 20/14

Burpees to 6″ target

March 11, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

400 m run

Plyo baseline

:20 hang

5 scap pull ups

:10 hollow

:10 Superman

5 kips

5 hand hops

5 hip turn overs

Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00

500m Ski/row

60 Double Unders

Max Chest to Bar Pull Ups in remaining time

March 10, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

8 rounds for time

10 push press 95/65

7 burpee box jump over 24/20

Rx+ 115/75

15 min. Cap

Warm-up

5 rounds

:60 on :60 off

30 mt. Climbers

6 push up

6 squats

Max v ups with remaining time

March 8, 2019

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Partner wod


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps or Step-Ups

30 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

March 7, 2019

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Crossfit games open 19.3

CrossFit Saint Helens – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Warm-up

4 min bike or row increasing int every :30

2x

10 spider

8 side lunge

10-15 Sec hs hold

2x

10 alt lunges

10 step ups

5 dB strict press

2x

10 ft lunge with weight

10 step ups with weight

2-5 shspu

March 6, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

3 Rounds

(Rest 5 min)

2 Rounds

(Rest 3 min)

1 Round

20 Cal Ski

20 Cal Row

20 Cal Bike

March 5, 2019

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Clean and jerk


CrossFit Saint Helens – CrossFit

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Clean and Jerk (5-5-3-3-3-1-1-1-1)

Warm-up

Push jerk Progression

Bergner warm up clean

Dip/drive (vet torso)

High pull ( bar close to body)

Muscle clean (fast elbows)

Power lands with fast elbows (footwork)

Clean + f squat

March 4, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Row 500m

5 sumo inch worm

Row 400m

5 hips down push ups

Row 300m

5 frog jumps

Row 200m

5 kb R swings

Metcon (Time)

6Rounds

16 KBS (70/50)

12 Row Cals

8 Burpees over kb

Metcon (Time)

6Rounds

16 KBS (70/50)

12 Row Cals

8 Burpees over kb

March 3, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 Rounds

Run 400m

15 DB Push Press 50/35s

March 1, 2019

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Team wod


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

B.

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.