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DL. Burpee, Power Clean

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CrossFit Spokane – CrossFit

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Warm-up

2 Rounds 200m Run

10-15 Each

Pass Throughs

Ring Rows

T2B

KBS

Goblet Squat

Stretch

Skill Work

Burgener Warm Up (Clean Version)

Weightlifting

Power Clean

2-3 Warm Up sets

Squat Clean

2-3 Warm Up sets

Workout

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 Deadlifts

6 Burpees

3 Power Cleans

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can

100 Bench Press / 100 Ring Rows

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CrossFit Spokane – CrossFit

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Warm-up

2 rounds

With a partner

200m run

6 Up and overs (leg raise over their head)

6 Over unders (crawl under partner/jump over partner)

10 medball situp/pass (each)

15-20 Pass throughs and stretch

Workout

100 Bench Press (BW) (Time)

Bench Press 100 reps as fast as possible.

The goal is to do Body Weight 100 reps in 10min or less
RX+) Body Weight

RX) 135/95

Lvl1) Under 135/95

Note:

If this is your first time choose a weight you can do about 15 time in one set.

If you’re deciding between two weights go with the lighter of the two (115vs135)

100 Ring Rows (Time)

Ring Row 100 reps as fast as possible

Bottom of the rings set to elbow height
RX+) Feet elevated onto a bench

RX) Rings directly under the crossbar as you lean back

Lvl1) Rings angeled in front of crossbar as you lean back

Extra work

Barbell Curl 50 reps (Time)

50 reps barbell curl 45lb/35lb

RX + 100 reps


Recovery/Skill

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

200 DUs/300 singles

8 mins of:

5 strict T2B/K2E

5 half moons

10 knee tuck in plank position

10 front rack KB lunges

Skill Work

ME Box Jumps

In 12 minutes, establish:

1 RM box jump for height

Workout

Metcon (AMRAP – Reps)

16 min. EMOM

1. 8 burpees

2. 16 jump squats

3. 24 Russian Twists 25/15

4. 32 DUs

* each round = 80 reps

Tabata

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CrossFit Spokane – CrossFit

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Warm-up

Run or Bike or Row

2 rounds 10-15 each

Pass Throughs

OHS

Ring Rows

T- push up

KBS

(Stretch as you go )

Workout

Weightlifting

2 Dead Lift, 2 Hang Clean, 2 Front Squat

2 Deadlift

2 Hang Clean

2 Front Squat

Workout

Tabata (4 movements) (AMRAP – Reps)

8 rounds/20 sec work /10 sec rest

Pull Up

1min rest

Push Up

1min rest

Sit Up

1min rest

Squat
Record the total for the lowest number of reps from each movement.

Example

5/6/8/11 = 30 reps total

RX) No modification

Lvl 1) Any modified movement

Sunday

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CrossFit Spokane – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

In teams of 4, complete the following:

300 Kettlebell Swings (24/16 kg)

250 Push Press (95/65 lbs)

200 Pull-Ups

150 Box Jump-Overs (24″/20″)

1600 Meter Medicine Ball Relay

Bench and recovery

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CrossFit Spokane – CrossFit

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Warm-up

Coaches coice. Lots of stretching and mobility.

Weightlifting

Bench Press (10-8-5-5-5)

Work up in weight each set. Depending on how you feel you can go for a new 5 rep max or just work on moderate weight and form.

Metcon (Time)

1000m row

20 push up

20 pull up

800 m run

20 push up

20 pull up
Today is an active recovery day so treat it as such. Slower steady pace allowing the body to move through the motions without high intensity.

Makeup Day (No Measure)

Metcon Makeup Day
If you missed a wod this week, you can opt to perform it today. Record your score on the appropriate day.