6/4
Agate Pass CrossFit – CrossFit Warm-up Gymnastics 5-8 Mins of Kipping swing Practice WOD Metcon (Time) 10/8/6 Spectaculars 95#/65# or 115/80 21/15/9 Burpees over the Barbell 400m Run Each Round
WOD
wod time
Agate Pass CrossFit – CrossFit strict press (5 sets of 5) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 6 renegade rows 30/20 or 45/35 8 power cleans 115/80 or 135/95 10 K2E or T2B 12 KB SDHP 70/53
6/2
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (10 min EMOM @ 80% (3 reps)) WOD Metcon (Time) 10 Rounds 3 Rounds Power Snatches (115/75) or (155/105) 5 Box Jumps 24/20 or 30/24
Super Fuzz
Agate Pass CrossFit – CrossFit Retesting WOD “Superfuzz” from 4/29 Weightlifting Overhead Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) AMRAP 5 Minutes: 10 Wall Ball 20/14 10 wall ball Russian Twists (both sides=1)20/14 1 Min Rest AMRAP 5 Minutes: 10 Pullups 10 Hand Release Pushups 1 min rest AMRAP 5 Minutes: 10 Thrusters 75#/55#/ 95/65
Squirrel
Agate Pass CrossFit – CrossFit RFT: Metcon (Time) 4RFT 21 Power Snatch 75/55 (Muscle Rx+) 15 Box Jump overs (24/20) 9 Front Squat 135/95 (Thrusters 115/75 Rx+) 100′ Bear Crawl (50′ HS walk Rx+)
5/28
Agate Pass CrossFit – CrossFit Warm-up Rope Climb (Every 90 Seconds 2 Rope Climbs for 8 rounds) Advanced 2 Rope Climbs Intermediate 1 Rope Climb Beginner – Rope Pulls (3-6) WOD Metcon (Time) 5 rounds 25 Cal. Row 16 KB Swings (70/53) 9 Burpee over Rower Stretch and finish with some Mobility WORK!
5/
Agate Pass CrossFit – CrossFit Warm-up Weightlifting rest 1 minutest to 1:30 between sets Bench Press ( 7 sets of 2 reps at 80% 1RM) Bench Press (1 set of 3 at 80%) WOD Metcon (Time) 6 Rounds 50 double unders 10 strict handstand push-up 5 (Deadlift 285/190 or 315/205
hump day 2.0
Agate Pass CrossFit – CrossFit Weightlifting 10 Min EMOM Push Press + Split Jerk (Build to heavy set ) WOD Metcon (Time) 7 ROUNDS 200M Run 7 Ring Dips or 4 Muscle up for (RX+) 12 OH Lunges 45/25 or walking overhead lunges with Barbell 95/65
5/25
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlfits + 2 Cleans (12 MIN EMOM) WOD Metcon (Time) 3 Rounds 500m Row 15Toe to Bar 10 Clean (135/95) 0r RX+ 155/115
Murph
Agate Pass CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
