April 2018

Agate Pass CrossFit – CrossFit Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (EMOM 10 Min ) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 Clean & Jerks (with Dumbells) 10 Box Jumps or Step Ups 10 Burpees 10 Wall Ball Sit-Ups

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (5 sets of 5) 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 possible of EACH exercise, not just total score. Post separate totals of calories rowed,

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Reps) Tabata (20 sec on, 10 sec rest X8 per movement): Row (Cals) AB Mat Sit ups Wall Balls Plank Wind Shield Wipers After Party Coaches choice

Agate Pass CrossFit – CrossFit Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (Time) 15-12-9-6-3 Clean And Jerk 95/65..155/105 Pull ups

Agate Pass CrossFit – HIIT Warm-up 500 meter row 50 foot bunny hops 5 Downward dog poses with alternating Cobra poses 25 foot spyderman crawls 10 Scorpions 10 Burpees Individual Stretch Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 20 Jump rope 10 Box Jump 10 Shuttle Run (50 Feet/rep) 10 Knee Raises 10

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (10×3) Tempo Push Press: 3 second pause at front rack before doing an explosive push press then 3 second eccentric back into front rack position Work up to AHAP Metcon Metcon (Time) 50/40 Cal Row 50 Front Squat (45/35)(75/55) 35/30 Cal Row 35 Front Squat 20/15