Monday, April 24th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

30 KB Snatch 53/35

20 Burpees

10 T2B

25 Min Cap

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Saturday, April 22nd, 2017

CrossFit Prince George – WOD

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, April 21st, 2017

CrossFit Prince George – WOD

Strength

Hang Snatch (3RM)

Hang Snatch (4 X 3 @ 90% of todays 3RM)

Halting Snatch Deadlift (5 X 3 @ 90% of todays 3RM)

3 Second pause at the knee on the way up.

()

Complex (5 x (3+1))

3 Snatch Press + 1 Overhead Squat*
* 10 Second pause @ the bottom of the squat.

Thursday, April 20th, 2017

CrossFit Prince George – WOD

Strength

Back Squat (Work to a tough set of 10 )

WOD

Metcon (Time)

“Meghan”

21-15-9

Burpees

KB Swings 53/35

Double Unders

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Wednesday, April 19th, 2017

CrossFit Prince George – WOD

Strength

Power Clean (15 Min to 1RM)

WOD

Metcon (AMRAP – Reps)

10 Min AMRAP

2,2,4,4,8,8,16,16,32,32,etc

Power Cleans 135/95

Box Jump Overs 24/20

Accessory

4 Rounds

10 Front Rack KB Walking Lunge

10 Barbell Good Mornings

Tuesday, April 18th, 2017

CrossFit Prince George – WOD

EMOM

30 Minute EMOM

0-9 :

Even: 4 Bar Muscle Ups

Odd: 30-50 Double Unders

10-19:

Even: 5-10 C2B/Kipping Pullups

Odd: 5-10 Strict Dips

20-29:

Even: 8-10 Ring Rows

Odd: 8-10 Deficit Pushups

Monday, April 17th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

For Time

400m Run

50 Back Squat 45/35

50 Front Squat

50 OH Squat

400m Run

50 Strict Press

50 Push Press

50 Push Jerk

400m Run

50 Hang Power Clean

50 Hang Power Snatch

400m Run

Saturday, April 15th, 2017

CrossFit Prince George – WOD

Strength

Front Squat (Work up to a 3RM)

WOD

Metcon (Time)

6-9-12-9-6

Burpees

Front Squats 165/115

C2B Pullups

Friday, April 14th, 2017

CrossFit Prince George – WOD

EMOM

6 minutes

Even: Max effort strict Pullups or ring rows

Odd: Max effort strict HSPU or push-ups

Strength

Overhead Squat (20 second hold in bottom of the squat. )

Work up to a heavy OHS with 20 second hold at the bottom of the squat. The purpose of this is to develop strength, mobility and comfort in the snatch receiving position.

EMOM

10 minutes

1 snatch balance + 1 OHS

Thursday, April 13th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

7 x 400m Run every 4 min try to have a consistent time for each run.

* 5-10 seconds faster than your agerage 400m pace taken from last weeks 2K Run*