December 17, 2015


Ashburn CrossFit – CrossFit

Warm-up

AMRAP 7:

10 Snatch Grip Push Press BTN (behind the neck)

10 Snatch Grip RDLs (Romanian Deadlifts)

20 Double Unders

Weightlifting

Snatch Complex 4 (2-2-2-2-2)

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat
@80-90% drop and reset between complex

Metcon

Metcon (Time)

For Time:

30 Burpees to 6″ Target

20 Clean and Jerks (50%)

10 Strict HSPU

December 16, 2015


Ashburn CrossFit – CrossFit

Warm-up

25 Cal Row

-then-

3 Rounds: (PVC or empty bar)

10 Strict Press

8 Push Press

6 Push Jerks

Weightlifting

Push Press (5-5-5-5-5)

@ 75%

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

December 15, 2015


Ashburn CrossFit – CrossFit

Warm-up

Row 400m

-then-

3 Rounds:

10 Kips

10 Hang Squat Cleans (PVC or empty bar)

Weightlifting

Power Clean (5-5-5-5-5)

@ 70%

Metcon

Metcon (Time)

4 Rounds:

5 Power Cleans (50%)

15 Toes To Bar

December 14, 2015


Ashburn CrossFit – CrossFit

Warm-up

8 Rounds:

5 Air Squats

5 Box Jumps (20″ or less)

Weightlifting

Back Squat (5-5-5-5-5)

@ 90% or last 5RM

Metcon

Metcon (Time)

6 Rounds with a Partner:

40/30 Calorie Row

100 Double Unders

Alternate full rounds (3 each)

December 9, 2015


Ashburn CrossFit – CrossFit

Warm-up

Row 500m

“Coach Boz” Warm Up

Weightlifting

Back Squat (5-5-5-5-5)

2-3 Warm Up Sets, then working sets at 90% of last week’s 5RM

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

December 8, 2015


Ashburn CrossFit – CrossFit

Warm-up

AMRAP 5:

5 Broad Jumps

5 Hang Power Snatches PVC

15 Double Unders

Weightlifting

Power Snatch (5-5-5-5-5)

2-3 Warm Up Sets, then working sets at 70%. These are not touch and go. Drop and reset after each rep.

Metcon

Metcon (Time)

30-20-10

Kb Swing (53/35)

Box Jump (24/20)

Pull Ups

December 5, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD

“Kamikaze”

Buy in – 40 Burpees + 100 DU’s

Then

3 Rounds of “Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats
Rx Plus is 3 Rounds

December 2, 2015


Ashburn CrossFit – CrossFit

Warm-up

AMRAP 8:

8 Hang Snatches with an empty bar

Row 200m

Weightlifting

Snatch Complex 4 (Find 1RM)

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat

Metcon

Metcon (Time)

3 Rounds:

21 Burpees to 6″ Target

21 Sit Ups