August 2016

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (10 x 3) Today the focus is NOT on going your heaviest or PR’ing (but it’s ok if you do!)… Take 20 mins to complete sets working on your dip, foot positioning and driving down your body into the split position. Metcon Metcon (AMRAP – Reps) […]

Agate Pass CrossFit – CrossFit Warm-up Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Start at 75-80% of 1RM. You can slowly rise in weight but stay heavy and stay consistant. Metcon Metcon (5 Rounds for reps) 5 Rounds 1 Min-Power Cleans (135/95#) 1 Min-Double Unders 1 Min-GHD Sit Ups **Rest 1 min**

Agate Pass CrossFit – CrossFit Metcon (Time) 5 RFT 2 rope climbs 8 Squat Cleans (185/135) 10 Burpee box Jumps (24/20) 400m runSquat cleans should be HEAVY!!!! 1-2 at a time max in a row if you are not doing Rx. Remember – we are focusing on building our cleans, so challenge yourself and challenge

Agate Pass CrossFit – CrossFit Front Rack Lunge /KB Swing 20 min EMOM (EMOM 10/15) 20 min EMOM Odd: Front Rack Lunges (in place) 10 reps (5 per leg) 135/95# Even: 15 KB swings American style 70/53#Lunges are in place, so push through the heel of the front foot to return to standing with the

Agate Pass CrossFit – CrossFit Shoulder Press (8×3 with super set of DB rows) NO dip on this! Strict press 8×3, start heavy and get heavier. Record starting and ending weight in notes. After each set, complete 5 DB rows each arm (heaviest you can complete 5 in a row). Work focused – max 20

Agate Pass CrossFit – CrossFit Clean Extension (5 reps EMOM for 8 min) 8 min EMOMUse 80-90% of your clean 1RM and use the same weight for the entire EMOM. Focus on technique and power through the extension, fully extending hips and shoulders. Do not drop the bar, bend your knees and receive it. No

Agate Pass CrossFit – CrossFit Front Squat (5 reps EOMOM (75-80% of 1RM)) Warm up to your weight, then the clock will start as a group. All sets are the same weight preferably. Immediately after last 5 reps, strip your bar and get to an open area on the floor. Thrusters start at min 12.

Agate Pass CrossFit – CrossFit Clean and Jerk (1 rep max ) We will focus on C&J over the next 8 weeks, breaking down the components to work on technique, and building strength in each of those components. No rack. C&J is from the floor – find your max! Metcon (No Measure) Pistols – where

Agate Pass CrossFit – CrossFit Warm-up 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