12/1/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Squat Snatch + 2 OHS (Work up to a heavy weight)

3 Months or less will work on Snatch > Power Snatch > Hang Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Push Ups

6 Front Rack Lunges (95/65)

6 V-Ups

11/30/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

2 min Jump rope/run/row/bike

Weightlifting

Deadlift (3-3-3)

Metcon

Metcon (AMRAP – Rounds)

EMOM 16:

Even: 16 Kb Swings

Odd: 16 Box Jumps

11/29/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

2 min jump rope

Coach Boz

Weightlifting

Shoulder Press (3-3-3)

Metcon

Metcon (Time)

8 Rounds:

8 Thrusters

8 Burpees Over The Bar

8 Pull Ups

11/28/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Down and Back Drills

Front Rack and wrist mobility

Weightlifting

Front Squat (3-3-3-3-3)

2-3 Warm Up Sets, then 85% across.

Metcon

Metcon (Time)

4 Rounds:

15 Hang Power Cleans

15 Hand Release Push Ups

Core

1 Minute Ab Mat Sit Ups (AMRAP – Reps)

As many sit ups in 1 min as possible.

11/26/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Hip and Shoulder Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

12 Wallballs

12 Burpees

12 Kb Swings

11/25/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A and B

Weightlifting

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

2-3 Warm Up Sets, then 80% across. Rest 2 min between sets.

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

Work up to heavy 3.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale with front squat and assisted ring dips/matador dips/paralletes

11/23/2016 Wednesday


Announcements

Pre-purchase your ACF Hoodie now!! This will be your only opportunity to buy one! https://www.ivbrand.com/product/ashburn-cf-zip-hoodie/

Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

3 min Row/Run/Jump Rope

Weightlifting

Deadlift (5-5-5-5-5)

2-3 Warm Up Sets, then work up to heavy 5.

Metcon

Metcon (Time)

3 Rounds:

10 Deadlifts (50% of your 1RM)

50 Double Unders

11/22/2016 Tuesday


Announcements

Pre-purchase your ACF Hoodie now!! This will be your only opportunity to buy one! https://www.ivbrand.com/product/ashburn-cf-zip-hoodie/

Ashburn CrossFit – CrossFit

Warm-up

2 min Jump Rope

Coach Boz

Overhead and Front Squat Instruction

Weightlifting

Overhead Squat (2RM)

Scale this with front squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Front Squats (95/65)

8 Box Jumps

6 Pull Ups

11/21/2016 Monday


Announcements

Pre-purchase your ACF Hoodie now!! This will be your only opportunity to buy one! https://www.ivbrand.com/product/ashburn-cf-zip-hoodie/

Ashburn CrossFit – CrossFit

Warm-up

Down and Back Drills

Strict Press Instruction

Weightlifting

Shoulder Press (1-1-1-1-1)

It doesn’t count if you dip, or your back is arching.

Metcon

Metcon (Time)

5 Rounds:

14 Push Press (50%)

10 V-Ups

6 Burpees