May 2017

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 5X5 Pendlay rows 5×5 Evil wheels -alternate movements- METCON Metcon (Time) 3 rounds 20 box jumps(24/20) 20 kb swings(53/35) 10 hang power cleans(95/65) 10 body blasters(1 burpee, 1 pull up, 1 knee raise (or knee to elbow)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Tabata 3 rounds, 45 seconds work, 15 second rest 1 minute rest after each round high knees reverse lunges push up bicycle crunches air squats butt kickers superman plank side lunges jumping jacks sit ups wall sit

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Jump Rope Tabata -for 2 min, complete as many jump rope revolutions as you can -rest 2 min -for 1.5 min, complete as many jump rope revolutions as you can -rest 1.5 min -for 1 minute complete as many jump rope revolutions as you

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch+OHS complex (10 min. EMOM) 1 high hang power snatch+ 1 hang squat snatch+ 1 OHS Metcon (AMRAP – Reps) 5 Min. AMRAMP 5 Ring dips 20 pistols 3 min Rest 5 min AMRAMP 10 slam balls (20/12) 30 DU or (3:1 ratio) Buy out directly fallowing last

Agate Pass CrossFit – CrossFit Warm-up Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*This is a prepping for MURPH!!!

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (15 mins to find 1RM) WOD Metcon (Time) 27-21-15-9 Burpee Box Jumps 20/24 or 30/24 Med Ball Sit Ups or GHD RX+ (20/14) or 30/20 RX+

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 3 Rounds AMRAP 4 Mins Buy in: 200m Sprint, 250m Row, 10 AB Cals Then with remaining time… 15 Supermans or Back Extensions 15 Russian KB Swings 15 Jumping Squats *Rest 1:30 between roundsScore for total reps. Rotate between Run, Row and Bike for

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Death x… DB Thruster Box JumpMin one do one DB Thruster then one bird jump… Min 2 2 DB Thruster 2 box Jump… etc Metcon Metcon (Time) 4 Rounds 400m Run 21 Burpees Rest 2 mins between rounds *26 min Cap

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (12 sets of 1 rep plus 1 OHS) WOD The Grip Killing Monsta!!! (Time) Start with… 400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+ then… Start with… 50 Double Unders or 100RX+ Then… 10/9/8/7/6/5/4/3/2/1 Shoulder to Overhead 115/75 or 135/95 RX+ 2/4/6/8/10/12/14/16/18/20 Russian KB Swings 53/35