10/14/15 Retest
Agate Pass CrossFit – CrossFit
April 2016
4/7/16
Agate Pass CrossFit – CrossFit Skill/Strength Clean and jerk strength STRENGTH – Clean and Jerk 10 min EMOM 1 Power Cean 1 Front Squat 1 Push Press WOD Metcon (Time) 7 Rounds 12 KB Swing (53#/35#) 21 cal row
4/6/16
Agate Pass CrossFit – CrossFit Muscle up club (Practice ) Either perform Muscle up club (all skill levels) OR work on transitioning Multiple MU more smoothly and efficiently . RX++ Peter Pan (AMRAP – Rounds and Reps) WOD 16 min AMRAP 10 pistols (using rig for balance) 15 Ring push up 50 ft Broad jump …
4/5/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (8 sets of 6) WOD Metcon (Time) 5 Rounds 30 slam ball 20 lunge w/slam ball Overhead 15 Russian Twist w/Slam ball 200 Meter Run
labor day RETEST (Widow maker and Squats)
Agate Pass CrossFit – CrossFit WOD widow maker (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Double Under (3:1 singles) 15 Burpee 15 Box Jump (24/20) 15 Pull up Strength Back Squat (5 sets of 3 reps @70%+)
Lauriel
Agate Pass CrossFit – CrossFit Metcon (Time) For Time: 23 Deadlifts (155/105) 23 HSPU 23 Back Squat (155/105) 23 Burpees 23 Ground to OH (155/105) *20 min timecap Metcon (Time) Weekend Cash Out: 3K Row
4/01
Agate Pass CrossFit – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (5 Rounds for reps) TABATA 1. Ring dips or Muscle up RX+ 2. goblet Squat 3. Burpees 4. Dough boys or GHD RX+ 5. KB Sumo Deadlift high pull
