CrossFit / BootCamp / MetCon WODS

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2020.6.29 Monday

CrossFit

Strength/Skill
Back Squat
3-3-2-2-1-1
*Increase weight as you go.

Conditioning
3-6-9-12-9-6-3 Reps of
KBS (32/24kg)
Front Squats (135/95lb)
Burpee over Bar

Boot Camp

Strength/Skill
5 Sets of
10 DB Box Squats
1 Min Wall Sit

Conditioning
3 Mins On/ 1 Min Off x 5R
50m Shuttle Run w/ MB
20 MB Hug Squats
10m Burpee Broad Jump
*Touch MB down in every 10m.
*Pick up where you left off.

2020. 6.30 Tuesday

Metcon

Partner Metcon: You VS Your Partner
E2MOTM for 40 Minutes (10R each)
2 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
and then ME of
R 1/6: Hang Power Cleans(Barbell or Dumbbells)
R 2/7: Push Presses
R 3/8: Power Cleans
R 4/9: Push Jerks
R5/10: Clusters
*1 person works at a time.
*Partners, in turns, do 2 minute workout x 10 times.
*Score is sum of ME movements
*Scale Cindy as needed.
*Suggested BB weight (95/65lb) DB weight (45/30lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

2020.7.01 Wednesday

CrossFit

Strength/Skill

Snatch
3-3-3-3-3
*Increase weight as you go.

Conditioning
20 Pistols
21 Snatch (95/65lb)
20 Pistols
15 Snatch (115/80lb)
20 Pistols
9 Snatch (135/95lb)

Boot Camp

Strength/Skill
5 Sets of
10 DB Split Stance DL
1Min MB Dead Bug Hold

Conditioning
1 Min ME x 4R
1: Single Arm DB Snatch to Overhead Lunges (R+L=1)
2: Agility Ladder Drill: Single Leg Skipping
3: Candle Stick to Single Leg Rise
4: Single Arm Mountain Climbers (R30s+L30s)
5: Rest

2020.7.02 Thursday

Metcon

In 33 Minutes
500m Row
50 DUs/100 SUs
50 Sit Ups
400m Row
40 DUs/80 SUs
40 Sit Ups
300m Row
30 DUs/60 SUs
30 Sit Ups
200m Row
20 DUs/40 SUs
20 Sit Ups
100m Row
10 DUs/20 SUs
10 Sit Ups
and then climb back up the ladder again to
500m Row
50 DUs/100 SUs
50 Sit Ups

For the remaining Time
ME Plate Ground to Overhead
Rest 3 Minutes
and then Lion Cooling Sheet Challenge
with a partner 200 DUs/600 SUs for Time
Switch every time you trip.
*Suggested Plate weight (45/25lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

2020.7.03 Friday

CrossFit

Strength/Skill
Shoulder Press
3-3-2-2-1-1
*Increase weight as you go.

Conditioning
For Time
10 DB Burpees (45/30lb)
20 DB Hang Power Cleans
30 WBS (20/14lb)
40 KBS (24/16kg)
50 DB Push Presses
40 KBS
30 WBS
20 DB Hang Power Cleans
10 DB Burpees

Boot Camp

Strength/Skill
5 Sets
10 DB Arnold Presses
10 DB Tricep Kick Backs

Conditioning
AMRAP in 5 Minutes/2 Minutes Rest
1: 10 Box Jump/Step Up
20 Single Arm Russian KB Swings (R10+L10)
2: 10 MB Push Up to Squat Thrust
10 MB Rainbow Slams (R+L=1)
3: 8 Burpees
16 WBS

2020.7.04 Saturday

Hannam Heroes

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3R with a partner

16 Jerks

20 Front Squats

24 Power Clean

40 Pull Ups

50 Push Ups

60 Sit Ups

 

*Share the reps with the partner.

**Suggested BB weight (135/95), DB Weight (50/35lb)

2020.7.05 Sunday

Metcon

Coach's Choice