5/19
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (15 minutes to Establish 1 rep Max) WOD Metcon (Time) Metcon (Time) 21-18-15-12-9-6-3 Power Cleans (115/75) or RX+ (135/95) Burpees Over Bar
May 2015
Monday 5.18
Agate Pass CrossFit – CrossFit Back Squat (5 sets of 5) Metcon (Time) 2015 Regionals Event 6 5 Rounds 25 Cal Row 16 C2B 9 Strict Deficit HSPU
Bulger
Agate Pass CrossFit – CrossFit Warm-up Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click …
5/15
Agate Pass CrossFit – CrossFit Warm-up Strength 5 Sets of Max Weighted Planks WOD Metcon (Time) 4 Rounds 50 Double Unders 5 Deadlift (225#/155#) 25 Squat 5 Deadlift (225#/155#)
5/14
Agate Pass CrossFit – CrossFit Front Squat Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% WOD Metcon (Time) 15 …
5/13
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 min EMOM 1 Hang Snatch+2 Full Snatch Hang snatch+ 2 Full Snatch (Hang Snatch + 2 Full Snatch) hang snatch and 2 full snatch WOD Metcon (AMRAP – Reps) 4 Rounds 1 min. Max Overhead Squat 95/65 or 115/75 1 min. Max V-Crunch or up 1 min. …
Goin up! on a…
Agate Pass CrossFit – CrossFit Warm-up Metcon 20 Heavy Turkish Get-ups For time Metcon (Time) 20 Heavy turkish get-ups for time WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Happy Birthday Colby #24
Agate Pass CrossFit – CrossFit Happy Birthday Coach – Let the VESTIVITIES begin!! Clean and Jerk (establish 1 rep max) Metcon (AMRAP – Rounds and Reps) 5 rounds 3 min AMRAP 2 cleans 155/105 RX or 205/135 RX+ 4 Burpees 5 High box jumps 30/24 or 36/30
Steady Grindin
Agate Pass CrossFit – CrossFit Warm-up Metcon (Time) 800m Run 30 Wall Ball 20#/14# 30 Alternating DB Snatches 40#/30# 9 Wall Climbs 0r 150 ft handstand walk 600m Run 20 Wall Ball 20 Alternating DB Snatches 2 Wall Climbs or 100 ft hadstand walk 400m Run 10 Wall Ball 10 Alternating DB Snatches 1 Wall …
Shoulders n stuff
Agate Pass CrossFit – CrossFit Warm-up shoulder mobility work Gymnastics Ring Dips (Death by Ring Dips) FB OPTION Muscle up to Ring dips WOD Metcon (Time) 4 Rounds 10 deadlifts 225/155 or RX+ 275/180 40 Lunges or 20 pistols for RX+ 50 Double-Unders
