Tuesday June 14, 2016
Warm-up 12 Wall Balls 24 Double Unders 36 Hollow Body Rocks Power Clean (8' EMOM x 3 (Heavier than last week)) Metcon 15-12-9-6-3 Thruster (95/65) C2B Pull-up
Mental Toughness Monday
Metcon "Dae Han" 3 RFT 800m run with plate (45/35) 3 rope climbs 12 thrusters (135/95)
11/06/2016
Rideau CrossFit - CrossFitWarm-upChoice!!WeightliftingDeadlift (5x5)Metcon (AMRAP - Reps)7' AMRAP 10 Burpee Box Jumps (24/20) 30 Wall- Balls
Friday June 10, 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)10 Dips 60" Pigeon 5 Inch WormsClean (3 position clean to a max)Val's Fave (AMRAP - Reps)3 Rounds for Reps 1' Max Effort Push Jerk (115/75) 1' Max Effort Overhead Squat 1' Max Effort T2B 1' Rest
Thursday June 9, 2016
Rideau CrossFit Warm-up 10 OH Lunges 10 T2B 10 Box Jumps Kipping & Pistols 10' EMOM Even: 7 kips on the rings Odd: 8 pistols Metcon 9' AMRAP 50 Double-Unders [ 7 Muscle-ups or 14 Burpee Pull-ups]
30-30-30!!
Rideau CrossFit - CrossFitWarm-up10 Burpees 60" Plank 10 cal RowWeightliftingHang Snatch (1x1)MetconMetcon (Time)30 Deadlifts (315/185) 30 Power Cleans (225/135) 30 Front Squats (135/85)
07-06-2016
Rideau CrossFit - CrossFitWarm-up10 Dips 60" Pigeon 5 Inch WormsWeightliftingFront Squat (5x5)Metcon (AMRAP - Reps)10' AMRAP 10 Power Cleans (115/75) 10 Overhead Squats (115/75) 10 Box Jump-overs (24/20)
June 6, 2016
Warm-up 5' Around The World 60" Lockout 10 Kettlebell Swings Power Snatch (10 x 2 OTM) Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Friday June 3, 2016
Rideau CrossFit - CrossFitChoice! (No Measure)Pick 3Back Squat (1RM then -20% 3 x 3)Metcon (Time)For time 25 Burpees* 30 S.A. KB Snatches (24/18) 25 Burpees* * Open Standard
June 2, 2016
Warm-up 10 Burpees 60" Plank 7 Cal Row Deadlift (3RM) Metcon (Time) 50-40-30-20-10 Wall Balls Double Unders