4/29/16 Friday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
We will scale this by cutting the reps in half, and then by more if needed.

4/28/16 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (4 Rounds for time)

4 Rounds with a partner:

250m Row

while partner holds plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Wall Balls

20 Double Unders

4/27/16 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Snatch (1 RM)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Squat Snatch (50%)

5 Push Ups after each set

4/26/16 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (8 Rounds for reps)

EMOM 8 (alternating):

Max Effort Air Squats

Max Effort Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Toes To Bar

10 Box Jump Overs

200m Run

4/25/16 Monday


Ashburn CrossFit – CrossFit

Warm-up

400m Run

Down and Back Drills

Squat Challenge

Pull Up Builder

Weightlifting

Sumo Deadlift (1 RM)

Metcon

Metcon (Time)

5 Rounds:

12 Sumo Deadlift High Pull (95/65)

12 Lateral Jumps over bar

12 Hand release push ups

4/23/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Burping Swinging Annie (Time)

50-40-30-20-10

Burpees

Kb Swings (24/16)

Double Unders

AbMat Sit-Ups

4/22/16 Friday


Ashburn CrossFit – CrossFit

Warm-up

Coach Boz Warm Up

Weightlifting

Shoulder Press (5-5-5)

1-2 Warm Up Sets, then 40%-50%-60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Pull Ups

10 Push Press (95/65)

15 Plate Overhead Lunges (45/25)

4/21/16 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds)

EMOM 12 (alternating):

6 Deadlifts (50%)

12 Kb Swings

4/20/16 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use 55-65% of 1RM

4/19/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (5-5-5)

1-2 Warm up sets, then 40%-50%-60%

Metcon

Metcon (Time)

30-25-20-15-10-5

Wall Balls

Box jumps