Tuesday


336 CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Max Reps

4 attempts at max reps without dropping, choose one:
Muscle Ups, Chest to Bar Pullups, or Pullups
–rest 3 minutes between attempts

Metcon

Metcon (Time)

Metcon:
5 rounds:
200m Run
14 Slamballs (30/20)
7 Deadlifts (225/155)
7 Over the Bar Burpees

RX+ (275/185)

Friday


336 CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Clean (1 rep a minute for 8 minutes)

–build weight as you go

Metcon

Metcon (Time)

2012 Games Chipper – Modified
10 Overhead Squats (115/75)
10 Box Jump Overs (24/20″)
10 Thrusters (115/75)
10 Power Cleans (185/105)
10 Toes to Bar
10 Burpee Pullups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats

RX+
OHS/Thruster (135/95)
Power Cleans (205/125)
Sub: Burpee Muscle Ups

Thursday


336 CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Modified Version of Final WOD of
2011 Crossfit Games

3 min AMRAP
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)

1 min rest
.

Metcon (AMRAP – Reps)

6 min AMRAP
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)

2 min rest
.

Metcon (Time)

Complete for time (18 min cap)
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)