May 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 15 Mins to complete both sets of Rep Schemes of Push Jerks Push Jerk (5×4) Start @ 65-70% of 1 Rep Max Push Jerk (5×2) Work up to AHAP or working on form and technique Metcon Metcon (6 Rounds for time) 6 rounds Every 3 mins 200m Run […]

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 Windshield Wipers 15 Slam Balls

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Peter Pan (AMRAP – Rounds and Reps) WOD 16 min AMRAP 10 pistols (using rig for balance) 15 Ring push up 50 ft Broad jump 10 back Extensions or 15 superman 50ft Bear crawl back to rig Goat work

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 DB Sqauts 10 DB Shoulder 2 OH 60 Jump Ropes 200ft KB Farmer’s CarryRack DB’s on shoulders for weights squats

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Handstand/Walking Handstand Practice (12-15 mins) Metcon Metcon (Time) 5 Round 10 Vups 10 Pull up or Ring Row 10 Burpees *Time Cap 20 minScale to 3 Rounds if needed

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 minute – AMRAP 20 Wall Balls 5 Renegade Rows 50 meter Bearcrawl Rig to Ropes 1 Rope Climb Bearcrawl back to Rig 10 Ring Rows Bearcrawl to Ropes 20 Cal (Bike, Ski, or Row)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Overhead Squat (10 Min EMOM) Beginners work on form and technique Advanced build to AHAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang Power Cleans (95/65 or 115/80) 12 Wall Balls (20/14 or 30/20)

Agate Pass CrossFit – HIIT Metcon (5 Rounds for reps) TABATA: BOX JUMPS BURPEES DOUGH BOYS SUPERMANS RING ROWS

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Hang Cleans + 1 Front Squat (12-15 Est AHAP) Beginners: 12-15 Mins of working on form and technique Advanced: 12-15 Min work up to AHAP Metcon Metcon (5 Rounds for reps) Tabata Monday Row for Cals Push Press (95/65 or 135/95) Sit ups or GHD Pull ups

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat