October 2016

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5-1-5-1-5-1) 5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at 91% WOD Metcon (Time) 3 Rounds: 21 Calorie Row 15 Burpees over Bar 9 Squat Snatches, 95/65 or 135/95 BUY OUT=50 GHD or AB-MAT sit […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Time) 10 sets of 200 Meter Row SPRINTS. Rest 30 seconds between Rounds WOD Metcon (Time) 3 Rounds 50ft Single Arm OH DB Lunge Left Arm 30#/20# or 50/35 RX+ 50ft Single Arm OH DB Lunge Right Arm 20 Single Arm DB Hang Clean (Same Load) 15

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch (Hang+Full) (12 sets of the complex) Complete 12 sets of the Snatch Complex (1 rep from the hang and 1 from the floor) start at about 75-80% of your 1RM WOD Metcon (AMRAP – Rounds and Reps) AMRAP 7 min. 15 Wall Ball 20/14# 10 V-Ups 5

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here Clean (1 rep)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 200 Doubles (Time) Complete 200 Double Unders for time Metcon Metcon (AMRAP – Rounds and Reps) 22min AMRAP 50 Abmat sit ups 40 Box Jump overs (20/24) 30 KB SDHP (70/53) 20 Pistol 100ft Bear Crawl

Agate Pass CrossFit – CrossFit Warm-up Snatch Balance (10×3) Light snatch balances. Working on speed under the bar and stabolization. Metcon Metcon (Time) 21-15-9 Bar facing Burpees OHS 115/75 C2B

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Pull (10 Min EMOM) Start at 95-105% of your 1 rep snatch weight working up to your heaviest set of 3. Metcon Metcon (Time) Running DT 5 Rounds 12 Deadlift 9 Hang Clean 6 S2OH 200m Run (115/75)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7 x 4) Start weight at 75-80%. Stick close to the same wieght for all sets we want to strengthen your squat so you can stabolize a heavy weight in your full squat snatch. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 HSPU

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch (1 Rep Max) You have 12 minutes to establish your one rep max. This is the kick off of our 8 week snatch cycle. Don’t feel defeated if your number isn’t very heavy. Look forward to your PR in 8 weeks! Metcon Metcon (Time) 3 Rounds 20

Agate Pass CrossFit – CrossFit Warm-up Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To