May 26

Saturday, May 27, 2017

CrossFit 417 - CrossFit


Warm Up E (No Measure)


400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
5 Bar pullovers or 5 Candle stick rollups

Hall (Time)


5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
225/155 full depth clean
55/35 kbs Power Snatches

May 26

Saturday, May 27, 2017

CrossFit 417 - Endurance Class


Warm Up E (No Measure)


400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
5 Bar pullovers or 5 Candle stick rollups

Metcon (AMRAP - Rounds and Reps)


25min AMRAP
800m Row
80' Single arm DB oh carry 70/50 R-L
12 Alternating DB Snatches 55/35
every 100m is a rep
every 80' is a rep

May 25

Friday, May 26, 2017

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
160' Single arm oh walk
45' Power skips down 45' back
45' Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Metcon (Time)


With a Partner partition reps however
300 Air Squats
200 Burpees
30 Rope Climbs

May 24

Thursday, May 25, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320' Double KB front rack walk
12 x Double KB front rack squat
12 x Double KB strict press

Metcon (Time)


for time:
4 rounds
800M Run
10 Ring MU
Scale MU to Jumping Bar MU to Burpee Jumping Pullup

May 24

Thursday 5.26.17

CrossFit 417 - SkinnyFit


Base Conditoning


50 kettle bells
40 walking lunges
30 cal row
20 kettle bell high pulls
10 burpee box jumps
Run 800 meters
*repeat backwards.

May 24

5/25/2017

CrossFit 417 - Endurance Class


Metcon (Time)


4 Rounds
400m Run
21 Deadlifts (225/165)
15 Box Jumps (24/20)
9 HSPU

May 23

Wednesday, May 24, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80' OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
12 Sitting BTN Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

Shoulder Press (4 x 3 x 85% up to 2 min rest)

Metcon (AMRAP - Reps)


3 min at each exercise for max reps
Pushups
Knees 2 Elbows
Power Cleans 135/95
Sh. 2 OH 135/95
Bar Jump Overs (over and back is 2)

May 22

Tuesday, May 23, 2017

CrossFit 417 - CrossFit


Warm Up B (No Measure)


400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160' Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

Metcon (AMRAP - Rounds and Reps)


18 min AMRAP:
10 OH Squats 115/75
10 Burpees
200m Run
100m run is 1 Rep

May 22

SkinnyFit 5.23.17

CrossFit 417 - SkinnyFit


EMOM


10 mins
30 sec max effort row
30 sec rest

Metcon (Calories)


With a Partner:
Buy In: 30 Burpees (synchro)
100 Thrusters 65lbs - switch every 10 reps
Partner A rows for calories while partner B performs thrusters. (Must switch every 10 thrusters)
Score is max calories.
Buy Out: 60 Burpees (partition however, no synchro)

May 22

05/23/2017

CrossFit 417 - Endurance Class


Metcon (No Measure)


400m jog
A Skips
Butt Kicks
High Knees
High Knee Karaoke
Open Hip Skip
Toy Soldiers
Spiderman Crawl
Reverse Lunge + Double twist
30yrd:
Bicycle run
No Arm Drill
Arm Exaggeration

Metcon (4 Rounds for time)


4 x 400m sprints
Every 3 minutes

Metcon (4 Rounds for reps)


Tabata
Sumo DL high pull 95/65
Pull Ups
HRPU
OH Stationary Lunge 45/25

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