9/30/16
Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 100 Air Squats 100 Box Jumps overs 100 Vups 100 Cal row ** Can be broken up into sets but all 400 reps need to be completed before going into next round
September 2016
9/29/16
Agate Pass CrossFit – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon Metcon (2 Rounds for reps) Tabata Flutter kicks Back Exstentions
9/28/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) Metcon Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Deadlift 185/135# 2/4/6/8/10/12/14/16/18/20 Wall Balls 20/14#
9/27/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 Shoulder Press (95/65#) Front rack lunge Buy out 400m run (95/65#)
9/26/2016
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Grace Strength (4 x 10) 4×10 Clean & Jerks 60-70% of grace weight preformed 2 weeks ago. Rest 1-1:30 in between sets. Metcon Metcon (Time) 100 Double Unders 6 Renegade Rows 12 DB Snatches 75 Double unders 8 Renegade Rows 16 DB Snatches 50 Double unders 10 Renegade …
9/24/16
Agate Pass CrossFit – CrossFit Warm-up Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m
9/23/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) 4 Rounds 400m Run 15 Deadlifts (185/135#) 20 Box Jumps
9/22/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 OH Squats (95/65#) OR (135/95)RX+ 8 Lateral Burpee over bar 200m run
9/21/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10×3) 1 Hang Squat Snatch 1 Power Snatch 1 Full SnatchEvery minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for …
9/20/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (10×2) 1 Push Jerk + 1 Split JerkStart @ 75-80% of Push Jerk 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or Legless RX+ …
