WOD

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Jerk Complex (10 Min EMOM) 10 Min EMOM 3 Push Jerks + 1 Split JerkBuild to as heavy as possible in the 10 minutes. Starting at least at 65-70% of 1RM of push jerk. Metcon Metcon (Time) 5 Rounds 25 Double Unders (50 Rx+) 15 Box Jumps 15 […]

Agate Pass CrossFit – CrossFit Warm-up Metcon Free Style Fran (Time) 45 reps of each for time: Thrusters 95/65# Pull-upsRead Fooling around with Fran to strategize… http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl Metcon Metcon (Time) 5 sets 10 Cal Row 20 GHD Situp Rx or 50 cal Row 100 GHD RX+scale with ab-mat sit-ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 Min EMOM Even: Double Unders Odds: SnatchDouble Under: Practice and attempts. Snatch: Light weight working on form and technique (5-8 reps). Metcon Metcon (Time) 3 Rounds 800m Run 10 Snatches (135/95#)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 x 3) Built to heaviest set of three then… Back Squat (6 x 2) Now do a 6×2 of your heaviest set of 3 Metcon Metcon (Time) 5 rounds 10 chest 2 bar 10 Pistols 6 Turkish Get ups (53/35#) **20 min Time Cap

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean and Jerk (1 Rep Max) Week 8 has arrived of retesting your Clean and Jerk 1 Rep Max. You have 12 minutes to Establish it. Use all the information and techniques you have learned from coaches over the last 8 Weeks. Metcon Metcon (Time) 50-40-30-20-10 GHD Sit

Agate Pass CrossFit – CrossFit Warm-up Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow

Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 100 Air Squats 100 Box Jumps overs 100 Vups 100 Cal row ** Can be broken up into sets but all 400 reps need to be completed before going into next round

Agate Pass CrossFit – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon Metcon (2 Rounds for reps) Tabata Flutter kicks Back Exstentions

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) Metcon Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Deadlift 185/135# 2/4/6/8/10/12/14/16/18/20 Wall Balls 20/14#

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 Shoulder Press (95/65#) Front rack lunge Buy out 400m run (95/65#)