Easton CrossFit Gym, Personal Training, Weight Loss 20170612


Warm up:  row or run a bit,  Bear Crawl 40' and ME HS hold, x3
then monster walks and squat prep as per coach's instruction

3x10 Front squat, 3 s pause at bottom  Every 3 mins for 9 mins.

Snatch warm up:
1 dip shrup, 1 muscle snatch, 1 power snatch, 1 OHS,  repeat as necessary with your coach

1 Power Snatch, pick load, but build
Every 1 min for 15 mins.

Kettlebell Clean and Press Ladder/Bent over Row
5 Rounds
(1-2-3-4-5) Clean and press (your ladder ends when you fail to complete the required reps--begin with weaker arm)
10 bent over Row reverse grip, between sets. 

Warm up:  400m row,  80' Bear crawl, 80' Skips then 3x
10 each:  Single arm kb thruster,  swing, goblet squats, push ups, 

For time:
30 Handstand Push-ups
Run, 400 m
30 Hang Squat Cleans, 95/65 lbs
Run, 400 m
30 Thrusters, 95/65 lbs
Run, 400 m

Complete as many rounds as possible in 12 mins of:
14 Ball Slams, 30/20 lbs
7 Russian Kettlebell Swings, 124/88 lbs
2 Muscle-ups


Warm up 45:15,  2 rounds
Goblet Squat
Handstand Hold
Ring Rows

 3x10 Tempo Back Squats, hold at bottom 3s Every 3 Min (start at 50% and build)

For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Warm up:
Row/Run 400m,  Spiderman lunges 80',  Downward facing dog to plank x 10, 10 Ring rows
Coach lead hip openers. 

Rowing Drills: 3x
set up start position, legs only 10x
set up finish position (back at 11:00), arms only 10x
"legs, lean, pull, recover"  x10  

EMOM:  As long as time permits

minutes 1 and 2 500m Row (first 2 minutes)
minute 3  Hollow hold
minute 4  ME ring rows, false grip if possible
minute 5  Skill of choice (stones, pull up, HSPU, MU transition....)

Warm up, 8 min
Front Rack Walking Lunge, pick load, 25 ft
Alt Farmers Overhead Carry, 25 ft
5 Burpee Tuck Jumps

Tabata Deadlift, 50% 1rm
Rest 1 min
Tabata Freestanding Handstand Hold
Rest 1 min
Tabata Front Squat, (50% 1rm)
Rest 1 min
Tabata Burpee Box Jump, 24/20 in

Friends Week Kickoff WOD
Warm up: 
3x10:  squat, push up, ring row or pull up, RDL (empty  bar)

EMOM, each exercise for the minute.  coach will give rest minutes as needed by class. 
1.  Med ball clean
2.  Db Push press
3.  KB swing
4.  Front Squat variation
5.  Deadlift variation
6.  Burpee