May 13, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

Amrap 3:

6 alt db snatch 50/35

6 box jumps 24/20

6 push ups

Rest 1 min

Amrap 5:

10 alt db snatch

10 box jumps

10 push ups

Rest 2 min

Amrap 7:

14 alt db snatch

14 box jumps

14 push ups

Warm-up

Warm up

Row

Db deadlift

Plank

Row

Rebounding practice

Db high pull

Row

Muscle snatch

Inch worm push up

May 12, 2019

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Fran

CrossFit Saint Helens – CrossFit

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Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Warm-up

2x

200 m run

:20 hollow

:20 Superman

10 Spider

5 Squat with Thoracic rotation

Pull up

Hang, scrap pull, kip, hand hop, elbow pull, pull up

Thruster progression

May 10, 2019

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Partner wod

CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2:

3 rounds

400m run (together)

200m farmer carry 50/35

100m Sa oh Lunge

5 rope climbs

May 9, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 rounds

4 c2b

13 s2oh 115/75

5 rounds

4 mu (ring or bar)

7 s2oh 155/105

18 min cap
RX+=

AGOQ 3

5 rounds

4 rmu

13 s2oh 135/95

5 rounds

4rmu

7s2oh 185/125

15 min cap

Warm-up

2x

1:00 jump rope

Banded pull aparts

30 m each Sa oh carry

Bar hangs

Kip swings small

Kip swings big

Pull up/bar mu

Push jerk progression

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