190709

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

2 Push Jerk + 1 Split Jerk

EMOM10

1 complex @70%

**you may bump weight after min5 if form and technique allow. We are not building to a max here, just looking for enough weight to challenge but keep speed and technique high

Metcon

Move Your Own Weight (Time)

3 rounds

10 Clean and Jerks @Bodyweight

10 Bar Muscle Ups (or 15 CTB)

Accessory

3 sets

10 Barbell Roll Out

15 Side Plank Hip Taps

190708

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

High-Hang Snatch

Build to a tripple

Snatch Grip Deadlift

Working at 75-80% of best snatch

Metcon

Metcon (Time)

BUY IN: 30 Front Rack Lunges

21-15-9

Hang Squat Snatches

*50 Double Unders After Each Round

Performance/Fitness-95/65

Accessory

3 sets

Face Pulls x15

DB RDL x20

Accumulate 1:00/ Leg in Bottom of Pistol

190704

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

July 4th (AMRAP – Reps)

30min AMRAP

3 person teams

Team 800m run

(one partner carries WB, other two carry plates, switch and rest however you see fit)

-then-

7 rounds

4 Burpee Pull Ups (ea partner completes 4 each round. Other partners must hold plank)

17 Thrusters (Total. one works- others rest)

-then-

76 Wall Balls (partners must hold plates overhead during WB)

– then-

In remaining time- AMAP synchro burpees to plate. One partner rest, other two are working. Chest and thighs must touch ground. Partners have to be at bottom and top before moving on.

Performance/Fitness- 115/80

July 4th (AMRAP – Reps)

30min AMRAP

3 person teams

Team 800m run

(one partner carries WB, other two carry plates, switch and rest however you see fit)

-then-

7 rounds

4 Burpee Pull Ups (ea partner completes 4 each round. Other partners must hold plank)

17 Thrusters (Total. one works- others rest)

-then-

76 Wall Balls (partners must hold plates overhead during WB)

– then-

In remaining time- AMAP synchro burpees to plate. One partner rest, other two are working. Chest and thighs must touch ground. Partners have to be at bottom and top before moving on.

Performance/Fitness- 115/80

190703

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Handstand Push Ups

Performance-Strict HSPU

Per/Fitness-155/105

Accessory

3 sets

Banded Good Mornings x10

Banded Pulldown x10

DB Rows x10ea

190702

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

2 Rounds

60 Double Unders

25 Pull Ups

REST 3:00

2 Rounds

30 Single Arm DB Press

30 Single Arm DB OH Lunges

Performance/Fitness-50/35

**DU scale=2x SU

PU scale= 35 ring row

Accessory

3 sets

DB Arnold Press x10

DB Lateral Raises x10

Tuck Crunches x12

190701

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

ALL SUMMER 16 (Time)

16 Squat Snatches

800m Run

16 OH Squats

800m Run

Performance/Fitness-135/95

Accessory

3 sets

DB Curls x20

DB Hammer Curls x20

Banded Tricep Ext x25

Hollow Rocks x25

190619

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

30-20-10

Power Cleans

Pull Ups

Performance: 155/105 and C2B Pull Ups

Fitness: 135/95

Accessory

3 sets:

Banded Seated Row x15

Banded Straight Arm Lat Pulldowns x25

Hip Extensions x15

190618

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

3 sets

Tempo Bench x10 @31X1

Double KB or DB Squats x10 @31X1

**Heavy as possible but unbroken

Metcon

Rip & Dip A (AMRAP – Reps)

“Rip & Dip”

A) 0:00-1:30

AMRAP Alternating DB Snatches (50/35)

1:30-3:00

AMRAP Burpees

3:00-4:00

AMRAP Bike Calories

4:00-5:00 Transition

B) 400m Run for Time

*2 Scores. A & B

Rip & Dip B (Time)

“Rip & Dip”

A) 0:00-1:30

AMRAP Alternating DB Snatches (50/35)

1:30-3:00

AMRAP Burpees

3:00-4:00

AMRAP Bike Calories

4:00-5:00 Transition

Metcon (Time)

B) 400m Run for Time

*2 Scores. A & B

Accessory

3 sets

Single Arm DB Press x10ea

V-Ups x15

Arch Rocks x15

190617

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Back Squat + X No Pause

Find a heavy Pause Single + Double w/no pause

Metcon

Karen Got a Boat (Time)

60-45-30-15

WB 20/14#

Cal Row

Accessory

3 rounds

DB Lat Raise x10

Banded Face Pull x25

Banded Good Morning x10

Tuck Crunch x15

190614

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

Max Height Box Jump (Distance)

Max Height Box Jump
“Log your inches”

Weightlifting

Deadlift

DO NOT have bad positions

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups