June 2015

Agate Pass CrossFit – CrossFit Warm-up WOD REDEMPTION Metcon (Time) 3 Rounds 200 meter Run 21 KB swing 53/35 15 V-ups 2 Rounds 400 meter run 21 Box Jump Overs 24/20 15 Burpees 1 Round 800 meter Run 21 KB swings 53/35 15 V-ups 21 Box Jump Overs 24/20 15 Burpees

Agate Pass CrossFit – CrossFit Warm-up Deadlift (8 min EMOM) 2 Deadlifts+ 3 burpees over bar 80% or… 2 Deadlifts + 3 Muscle Ups @ 80% WOD Metcon (AMRAP – Reps) WOD 4 Rounds, AMR 3:00: 10 Deadlifts 155#/105# or 225/155 15 Toe to Bar 20 Wall Ball 20#/14# 25 Double Unders Rest 1:00 Between …

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Agate Pass CrossFit – CrossFit Warm-up Gymnastics 5-8 Mins of Kipping swing Practice WOD Metcon (Time) 10/8/6 Spectaculars 95#/65# or 115/80 21/15/9 Burpees over the Barbell 400m Run Each Round

Agate Pass CrossFit – CrossFit strict press (5 sets of 5) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 6 renegade rows 30/20 or 45/35 8 power cleans 115/80 or 135/95 10 K2E or T2B 12 KB SDHP 70/53

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (10 min EMOM @ 80% (3 reps)) WOD Metcon (Time) 10 Rounds 3 Rounds Power Snatches (115/75) or (155/105) 5 Box Jumps 24/20 or 30/24

Agate Pass CrossFit – CrossFit Retesting WOD “Superfuzz” from 4/29 Weightlifting Overhead Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) AMRAP 5 Minutes: 10 Wall Ball 20/14 10 wall ball Russian Twists (both sides=1)20/14 1 Min Rest AMRAP 5 Minutes: 10 Pullups 10 Hand Release Pushups 1 min rest AMRAP 5 Minutes: 10 Thrusters 75#/55#/ 95/65 …

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