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May 2017

Friday

CrossFit First Creek – CrossFitMetconMetcon (Time)2 rounds
100 double/200 singles
40 deadlift 115/75
30/20 ring dipsMurph is tomrrow. Weight should be light on the deadlift.. probably should be able to hit 40 reps in 3 sets or less. I know ring dips are a little easier for the guys so they’ve got 20 extra reps. Have fun!WeightliftingBench Press […]

Thursday

CrossFit First Creek – CrossFitWeightliftingSnatch (12×2)12 minute EMOM
2 snatch. Add weight accordingly. Go by how you feel, if you feel good work to a heavy double. Reps do not have to be touch and go.MetconMetcon (AMRAP – Rounds and Reps)With a partner:
16 minute AMRAP
5 squat cleans (135/85)
10 DB/KB snatch
15 pushups
20/15 calorie row
25 wallballsRotation is as […]

Wednesday 5/24/17

CrossFit First Creek – CrossFitMetcon (Distance)20 min AMRAP with partner
Max distance row
*switch every 250 Meters*Metcon (No Measure)10 min EMOM
Min 1: 6-10 burpee toe to bars
Min 2: 40 sec farmers carryDont work past 40 sec on the burpee toe to bars either.Metcon (No Measure)Optional cool down
3 rounds
:20 sec ring support knee tuck/L-hold
20 russian twist

Tuesday

CrossFit First Creek – CrossFitWeightliftingBack Rack Lunge (4×8)…again… 5 back squat right into 8 lunges (4/4) right into 5 back squat. Weight should get challenging. Focus on sitting tall in the bottom of the squat, forcing knees outward, pushing through your glutes all the way to the top.MetconMetcon (AMRAP – Rounds and Reps)15 minute AMRAP
1 […]

Monday

CrossFit First Creek – CrossFitPartner MetconMetcon (3 Rounds for reps)With a partner
5 minute AMRAP
5 Power clean (135/95)
(Partner 1 does 5, then partner 2 does 5)

Rest 2:00

7 minute AMRAP
10 pullups
10 burpees

Rest 2:00

9 minute AMRAP
20 wallballs (20/14)
20 situps
20 deadlifts (135/95)

Saturday Hero WOD 5/20/17

CrossFit First Creek – CrossFitMetconJay Mac (Time)6 Rounds AFAP
6 HSPU
9 Hang Cleans 155/105
20 Double Unders
14 Toes 2 Bar

Rx+ Deficit HSPUs, 185#

In honor of Jason McDonald who was KIA June 9th 2014. Jason served in the 3rd Ranger Battalion. He leaves behind a wife and two young daughters.Partner MetconMetcon (Time)Partner Jay Mac
6 Rounds AFAP
6 HSPU
9 Hang […]

Friday

CrossFit First Creek – CrossFitMetcon (AMRAP – Rounds and Reps)Murph is coming….
With a partner
30 minute AMRAP
Partner 1- 200 m run
Partner 2- AMRAP Cindypartner 1 runs and comes back inside and starts back on Cindy where partner 2 left off and vice versa. Cindy is 5 pullups, 10 pushups, 15 air squats. The past few Fridays […]

Thrusday

CrossFit First Creek – CrossFitWeightliftingBench Press (4×8 )1 set every 3:00
challenge yourself on the weight for the bench press. build to a heavy 8.

**Superset**
2×12 KB RDL’s (6/6)
2×8 1 arm ring rows (8 each arm)MetconMetcon (Time)21-15-9
Box jump 30/24
Sumo deadlift high pull 115/75
*rest 2:00*
9-15-21
Shoulder to overhead
Front rack lungesweight should be relatively light… something you could probably do […]

Wednesday

CrossFit First Creek – CrossFitWeightliftingClean (8×4)2 sets of 1 squat clean+3 front squats
2 sets of 2 squat cleans+2 front squats
2 sets of 3 squat cleans+1 front squat
2 sets of 4 squat cleans

Hence 8×4!!! 🙂
1 set every 1:30MetconMetcon (AMRAP – Rounds)13 minute AMRAP
50 single unders
10 overhead squat (75/55)
10 toes to bar
40 single unders
12 OHS/TTB
30 single unders
14 […]

Tuesday

CrossFit First Creek – CrossFitWeightliftingStrict Press4 sets
6 reps
*all 6 reps are 1/4+1press the bar, engage your shoulders for 1/4 of the total range of motion, then return back to start position. then strict press through the whole range of motion. shoulders to lockout overhead. that would be 1 rep.MetconMetcon (Time)For time:
400 m run
15 deadlift (185/115)
15 […]