June 2015

Agate Pass CrossFit – CrossFit Metcon (Time) Skill/Strength Accumulate 2 mins in the L-sit WOD 8/6/4/2 Bar Complex 95/65 16/12/8/4 Pull Ups *30 Double Unders after each round 1 Bar complex = 1 Power Clean + 2 Front Racked Lunges + 1 Thruster

Agate Pass CrossFit – CrossFit Warm-up Coaches Choice with a lot of Squat therapy to open those hips. Weightlifting Back Squat (3-3-3-3-3-3) Work up to a heavy 3 and then do 6×3 WOD Metcon (Time) 5 rounds Row 25 Cal. 30 Wall Balls (20/14) -Rest 2 mins between rounds- *record time for each round*

Agate Pass CrossFit – CrossFit Weightlifting Weightlifting Snatch Grip Deadlift (3 Reps Every min On the min. for 8) Metcon (Time) 1 Round for time 20/10 Ring Dips or 40/20Rx+ 20 Deadlifts 185#/ 135# or 225/155rx+ 30 Lateral Burpees over the Barbell 400m Run 30 Lateral Burpees over the Barbell 20 Deadlifts 20/10 Ring dip

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean and Jerk (every 90 Seconds for 15 Minutes. 3 Clean and Jerkd) Metcon Metcon (Time) Buy In: 800m run or 1K row 21-15-9 Pull Ups or Chest to Bar (RX+) Box Jumps (24/20) (30/24 RX+) Wall Balls Buy out: 150 DU’s

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) Ear Wax partner WOD: 20 min AMRAP partner a – row 500 partner b – amrap of 3 Cleans, 135/95 or more for RX+ 6 Handstand Push up 9 wall ball

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (front squat 5 sets of 3) WOD Metcon (Time) 16 min AMRAP 200 meter Run 2 Rope climbs or legless 15 KB swings 50/35 or 70/53

Agate Pass CrossFit – CrossFit Warm-up Sumo Deadlift (3 reps (tng) EMOM for 8 mins) WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 Wall Balls 10 Ring Push Up Bear crawl or handstand walk(rx+) to GHD 10 Back extensions on GHD bear crawl or handstand walk back

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Double Under Practice and Kipping Pull up form/Technique work Metcon (Time) Mini Event 3 from regionals 800m Run 30 Overhead Squats 95#/65# 50 V-ups 100 Double Unders 30 SDHP (Same Load) 50 Over the Box Jumps 24”/20”RX+ will be actuall event 3 from regionals E FOR TIME 1

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean (3 Rep Max Power Clean (touch n go) ) Metcon Metcon (AMRAP – Rounds and Reps) “The Chief…kinda” 5 Rounds of 3 Min AMRAP 3 Cleans 135/95 or 185/115 (rx+) 6 Hand Release push up 9 air squat or jumping Air Squat (rx+)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 2 reps at 60-70-85-90-90+) WOD Metcon (Time) 14 min AMRAP 200m run 10 Toe to Bar 10 Box Jump 24/20 OR 33/27 ( 45 height is 3″)