8/01/2016 Monday


Ashburn CrossFit – CrossFit

Weightlifting

Deadlift (5@75%-3@85%-1+@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m Run

10 Ground Plate to Overhead (45/25)

10 Plate OH Lunges (45/25)

07/25/2016 Monday


Ashburn CrossFit – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3)

Metcon

Metcon (2 Rounds for reps)

Tabata:

Hang Power Cleans (50%)

Hand Release Push Ups

07/23/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD

For Time:

30-25-20-15-10-5

Goblet Squats

Box Step Ups

Kb Swings

Ab Mat Sit Ups

07/20/2016 Wednesday


Ashburn CrossFit – CrossFit

Skills

Muscle-ups (ME)

Working on muscle up progressions or pull up progressions.

Max Height Box Jump (Distance)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Bar Muscle ups

6 Burpees

9 Box Jumps (50%)
Scale MU’s with 6 C2B Pull ups or 6 Pull Ups

07/18/2016 Monday


Ashburn CrossFit – CrossFit

Skills

Handstand Walk (Distance)

Max Effort Handstand Walk

Metcon

Metcon (AMRAP – Rounds)

EMOM 15:

5 Med Ball Cleans

10 Kb Swings (24/16)

Metcon

100 Ab-Mat Situps (Time)

07/16/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds:

20 Jumping lunges

20 Ab Mat Sit Ups

20 Jumping Air Squats

20 Push Ups

07/15/2016 Friday


Ashburn CrossFit – CrossFit

Weightlifting

Sumo Deadlift (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

400m Run

10 Sumo Dead lift High Pull (75/55)

6 Burpee Over Bar

07/13/2016 Wednesday


Ashburn CrossFit – CrossFit

Weightlifting

Hang Power Snatch (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

5 Hang Power Snatches (50%)

7 Hand Release Push Ups

9 Ab Mat Sit Ups

Then Rest 1 min and repeat two more times.

07/12/2016 Tuesday


Ashburn CrossFit – CrossFit

Metcon

Metcon (3 Rounds for time)

3 Rounds with Partner:

300m Row

Partner holds hollow body position

Metcon (Time)

4 Rounds:

30 Double Unders

15 Burpees

200m Run

30 Double Unders

15 Kb Swings (24/16)

07/11/2016 Monday


Ashburn CrossFit – CrossFit

Weightlifting

Push Jerk (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dips

8 Push Jerk (50% of PJ)

10 Lunges