02/12/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Deadlift Review

Weightlifting

Deadlift (10-12 reps @2110; 3 sets- rest 2 min)

Metcon

Metcon (Time)

4 Rounds:

12x KB Goblet Squat (choose weight)

12x Hand Release Push-Up OR Incline Push-Up

12x K2E OR Tuck-Ups OR Sit-Ups

15x KBS (choose weight)

02/09/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

10x cat-camel stretch

10x Warrior squats

Weightlifting

Warm-up (No Measure)

PVC OHS/Blank Bar*: 10-12 reps @2010; 2-3 sets rest 90 sec

*Substitute front squats as necessary.

Metcon

Metcon (AMRAP – Reps)

12′ AMRAP

55/44x calorie row (choose weight)

45x sit ups

35x KB deadlift

25x DB push press (choose weight)

02/07/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Bench Press

Pull-Up/Ring Row

Weightlifting

Metcon (Time)

A1. Bench Press: 12-15 reps @2010; 3 sets- rest 60 sec

A2. Pull-Up: 3x max effort

A2.Ring Row: 12-15 reps @1112; 3 sets- rest 60 sec

Metcon

Metcon (4 Rounds for reps)

2 Rounds:

3′ max calorie bike

rest 1 minute

3′ AMRAP: 8x burpee + 8x box jumps + 8x burpee box step over (choose weight)

rest 2 min

02/05/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Skill/Lesson:

Medicine Ball Clean

Metcon

Metcon (8 Rounds for reps)

2 Rounds:

2′ AMRAP

10x push ups

10x medicine ball cleans (choose weight)

Rest 2 minutes

2′ AMRAP

15x sit ups

20x Russian KBS (choose weight)

Rest 2 minutes

Rest 2 min

——————–

Rest 5 min

——————–

Repeat above (total of 8×2′ AMRAPs)

02/02/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

10x plank-pull through

5x Russian baby makers

Metcon

Metcon (2 Rounds for reps)

8′ AMRAP

40/32 calorie row

15x wall ball (14/10)

15x KB SDLHP (choose weight)

Rest 3 minutes

Repeat