6/5/18
Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rounds 400 meter run 15 KB swings 53/35 or 70/53 100ft Bear ? crawl or HSW 50’ 1 rope climb
June 2018
HIIT 6/5/18
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press
6/4/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7×4) Start @ 60-65% of 1 Rep Max Beginner: work on form and technique Advanced: Work up to AHAP Metcon Metcon (2 Rounds for reps) 8 Min AMRAP 12/10Cal Row 8 HSPU Rest 2 Min 8 Min AMRAP 8 T2B 8 Lunges (Rx+ Pistols)
HIIT 6/4/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 100 Calories Rowing 100 Ab mat sit ups 100 Burpees 100 KB SwingsOne partner working at a time. Break up the reps any way.
6/02/18
Agate Pass CrossFit – CrossFit WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as …
6/1/18
Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 mins.) WOD Metcon (Time) 5 Rounds 100ft Bear ? crawl or HSW 50’ 10 Deadlift 155/105 or 225/155 10 Russian twist 44/35 or 53+/44+ *1 rope climb or 3 pulls every 2 minutes 15 min time cap. Ask your coaches for …
HIIT 10/26/17 RETEST
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run
