March 2016

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (10 sets) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 10 minutes on 2 minutes rest 8 minutes on. (AMRAP style) 8 Renegade Rows (50/35) 16 Box Jump (24/20) 8 turkish get up (same dumbell as […]

Agate Pass CrossFit – CrossFit Warm-up Strength Front Squat (7-6-5-4-3-2-1) WOD Metcon (Time) Buy in= 400 meter Sprint 21-15-9-15-21 Hang clean 135/95 or 155/105 RX+ Toes to bar Buy out=400 meter sprint

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (4 Reps EMOM for 10 minutes) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 10 pull ups 12 Kettlebell swing 53/35 or 70/53 Rx+ 14 single Arm Overhead Lunge w/KB 16 Ab-mat sit ups or GHD RX+ *Every 2 minutes 1 rope climb (legless=RX+)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (6 sets of 3 reps ) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – CrossFit Metcon (5 Rounds for reps) Five 5-min AMRAPS, each starting with a 400m run, and followed with as many reps as possible of the following lift: Round 1: DL R2: Hang power clean R3: Snatch R4: OHS R5: Shoulder to OH 135/95 (155/105 Rx+) Track your reps each round. 90

Agate Pass CrossFit – Just Sweat Metcon (5 Rounds for reps) Five 5-minute AMRAPS, each starting with a 500m row or 400m run 12 Wall Balls 9 Box Jumps 6 Burpees 1 min rest between rounds. Tracking rounds/reps

Agate Pass CrossFit – CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (15 sets of 1) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2 rope Climb 10 Box Jumps (30/24) 20 Dough Boys 10 Overhead walking plate Lunges 45/35 *Every 2 mins on the minute 5 burpees

Agate Pass CrossFit – CrossFit Warm-up Metcon (Time) 5 rounds 12 SDHP 75/55 or (95/65) 12 Push Press 75/55 or (95/65) Rest 5 Minutes 5 rounds 10 SDHP 75/55 or (95/65) 10 Push Press AFTER PARTY 2k ROW at 70-75%. (3-4 minutes post WOD)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (15×1 in 20 minutes but not EMOM) 15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. Full snatch for advanced or power to OHS+OHS. You will have 20 Minutes to work on it and hit all 15 sets. Metcon