December 2015

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (10 min EMOM 3 REPS) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP of: 200 m Run 10 DB Snatch (50/35) 5 each arm 20 Box Jumps (24/20) 30 Ball Slams (20/12) 40 Double Unders

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) “Socket wrench” 4 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 53/35 25 Wallball Shots, 20/14 Skill/Strength AFTER PARTY!!! Strength SESH! Snatch Balance (5 sets of 1 rep (climbing weight)) Snatch Grip Deadlift (5 sets of 2 (Cimbing Weight)) 4-5 second

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 5 x 5min rounds with 1min rest between AMRAP 200′ heavy farmers carry 20 KB swings 15 slam balls 10 box step-ups with slam ball 5 goblet squats

Agate Pass CrossFit – CrossFit SATURDAY RETEST! “Steady Grindin” Warm-up Metcon (Time) 800m Run 30 Wall Ball 20#/14# 30 Alternating DB Snatches 40#/30# 9 Wall Climbs 0r 150 ft handstand walk 600m Run 20 Wall Ball 20 Alternating DB Snatches 2 Wall Climbs or 100 ft hadstand walk 400m Run 10 Wall Ball 10 Alternating

Agate Pass CrossFit – CrossFit Weightlifting EMOM 10 min 2 Power Snatch from Mid Hang + 2 OHS (Overhead Squats) WOD Metcon (Time) 21-18-15-12-9-6-3 Sumodeadlift Highpull 75/55 or 105/70 V-ups or GHD Sit-up 200m run after every odd round

Agate Pass CrossFit – CrossFit Warm-up Metcon 1-Mile Run (Time) Max Effort 1-Mile RunRowing a max 2k is an option if running hurts you physically. WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as

Agate Pass CrossFit – CrossFit Warm-up WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here Stretch and finish with some

Agate Pass CrossFit – CrossFit Warm-up were gonna get warm open the hips and SQUAT!!!! Weightlifting Front Squat (Establish 3 Rep Max front Squat ) Metcon (No Measure) EMOM 12 Mins. 4 rounds of: Min 1: 7 Front Squat, 155/105 or 225/155 Min 2: 50 Double Unders or 70 Min 3: 7-10 C2B Pull ups

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) Buy-in: 30 situps (abmat or GHD) 25 min AMRAP 500m row 10 Goblet squats 9 Box Jumps 8 Renegade Rows cash-out: 30 sit-ups (abmat or GHD)

Agate Pass CrossFit – CrossFit Warm-up Go Over Clean and Jerk Technique/Form WOD Metcon (Time) 4 Rounds 7 Clean and Jerks (155/105) or (185/135) 14 Toes to Bar 21 Box Jumps (24/20) Metcon Metcon (Distance) Rowing 5 Rounds: 1:00 on / 1:00 off Stretch and finish with some Mobility WORK!