09/23/2017

CrossFit Stand and Battle – CrossFit

Time Trial

Time Trial

1-Mile Run (Time)

Max Effort 1-Mile Run

Conditioning

Super Swole Saturday (Weight)

4 Rounds, building in weight:

12 DB/KB Bench Press

12 DB/KB Bent Over Rows (each arm)

12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)
Score is heaviest DB/KB load used for Bench Press and Bend Over Rows

09/22/2017

CrossFit Stand and Battle – CrossFit

Strength WOD

Front Squat (3×5 @ 75%)

Conditioning

Snake Bite (Time)

“Snake Bite” (15min goal, 20min cut-off) [08.01.14]

RX

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

RxM

21-15-9

Power Snatch 95/65 or scaled weight squat snatch (50%)

Pull-up

Scale 1

15-12-9

Power Snatch or Hang Power Snatch (50%)

Banded Pull Ups

09/20/2017

CrossFit Stand and Battle – CrossFit

Strength WOD

Push Press (2×5 @ 75%)

Push Press ( 2×3 @ 80%)

Frank the Tank (3 Rounds for reps)

Rx

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

09/19/2017

CrossFit Stand and Battle – CrossFit

Gymnastics Conditioning

Metcon (Time)

Rx

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

6 Strict HSPU

rest :15

3 Strict HSPU

Conditioning

Cement mixer (score each round) (7 Rounds for time)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

RxM

7 rounds, On the 3:00:

300m Run

8 Toes To Bar

Scale 1

7 rounds, On the 3:00:

200m Run

12 T2B Progression movement

09/18/2017

CrossFit Stand and Battle – CrossFit

Back Squat (3×5 @ 75%)

Hard Labor (AMRAP – Reps)

Teams of 3:

AMRAP 25:

150/100 Calorie Row

100 Power Cleans (135/95)

150/100 Calorie Row

80 Push Jerks (135/95)

150/100 Calorie Row

60 Front Squats (135/95)

150/100 Calorie Row

40 Clusters (135/95)