San Francisco CrossFit » Lisa

Monday, June 13th 2016

Lisa — Mon, 13 Jun 2016 00:20:18 +0000

Crossfit

A) 1 clean w/2 sec pause at knee + 1 one hang clean.

Go every 75 secs for 10 rounds

B) 10 power clean and jerks (155/105lb or 60-65% of 1RM)

50 double unders

8 clean and jerks

50 double unders

6 clean and jerks

50 double unders

4 clean and jerks

50 double unders

2 clean and jerks

50 double unders

Rx-Plus

185/135lb or 60-65% 1RM

Metcon class

40 min EMOM:

1) 5 burpee broad jumps + 20 mountain climbers 2) 7-9 db clusters 3) 6 V-ups + 20-30 double unders 4) Run 200m 5) rest

Saturday, June 11th 2016

Lisa — Sat, 11 Jun 2016 06:13:19 +0000

Crossfit

A) Snatch balance: 4×3

B) 5 Rounds of-

10x Power Snatches (95/65)

10x Single Arm 1/2 Burpees(5 left/5right)

10x Prone Bridge Arm March(5 left/5 right)

200 meter Sprint

-rest 1 minute between rounds-

Metcon class

A) Tabata Lateral Lunges w/iso-hold in bottom position

Tabata Ball Slams w/iso-hold overhead

B) Partner Work(20 mins)

Partner 1-200 meter Jog w/ Slam Ball(50/20)

Partner 2- DB Thrusters until Partner 1 returns from jog.

Friday, June 10th 2016

Lisa — Fri, 10 Jun 2016 02:51:42 +0000

Crossfit

Partner WOD

800m run with one 20/14lb wallball

150 wallballs-125 pushups-100 deadlifts (185/135)-125 sit-ups

400m run with wallball

*During run, partners may switch off who holds wallball.

*On wallballs, reps don’t count unless partner is holding deadlift bar at hips.

*On pushups, reps don’t count unless other partner is holding handstand against wall.

*On deadlift, reps dont count unless partner is hanging from pullup bar.

*On sit-ups, reps dont count unless partner is holding plank.

Rx-Plus

225/155lb deadlifts

Metcon class

8×3 min on 2 min off alternating between A and B.

A) 15 box jumps + 10 db GTOH B) 20 air squats + 15 hollow rocks

Thursday, June 9th 2016

Lisa — Thu, 09 Jun 2016 03:39:40 +0000

Crossfit

A) 27-21-15

Thrusters (95/65lb)-Pullups

*12 min time cap

B) Every 75 seconds for 12 intervals rotate through 1) 10 weighted barbell good mornings 2) 10 db strict press 3) 7 weighted step ups/leg

Rx-Plus

Rest exactly 2 minutes after part A. Then complete 250 double unders under time cap.

Metcon class

A) 10x 100m hill sprint.

After each hill sprint jog down halfway and walking lunge 50m uphill.

Wednesday, June 8th 2016

Lisa — Wed, 08 Jun 2016 03:49:19 +0000

Crossfit

A)10 min alternating EMOM: 5-10 strict HSPU on one minute and 5-10 strict toes to bar on other minute

B) Masters qualifier Event 4 2016

55 bar facing burpees-34 overhead squats (95/65lb)-21 muscle ups

*20 minute time cap *Scale to 21 or 42 ring dips

Rx-Plus

Top times in 40-44 age group for men and women were 7:15!

Metcon class

5 rounds, 6 1-minute stations

1) OH plate sit-ups 2) double unders 3) goblet lunges 4) burpee box jumps 5) 10m shuttle sprints 6) rest

Tuesday, June 7th 2016

Lisa — Tue, 07 Jun 2016 03:05:12 +0000

Crossfit

A) Find a heavy 8 back squat in 12 minutes. Then 2×8 @ 90% of heavy 8.

B) 5 rounds for time of 14 dumbbell split snatches (50/35lb) + 400m run

Rx-Plus

70/50lb

Metcon class

Every 4 minutes for 32 minutes complete

250m row + 10 db or kb box step overs (20″/18″ box) + 15 hand-release pushups

Monday, June 6th 2016

Lisa — Sun, 05 Jun 2016 23:56:59 +0000

Crossfit

A) Go every 90 secs for 10 rounds: 1 snatch high pull w/3 second pause at knee + 1 snatch + 1 hang snatch *Ascending weight

B) 2x5min on 5 min off:

1000m row + max db clean and jerk (40/30lb each hand).

Rx-Plus

50/35lb dbs

Metcon class

5 rounds for time of:

Run 400m + 20 burpees + 20 wallballs + 20 kb swings (53/35lb)

Saturday, June 4th 2016

Lisa — Sat, 04 Jun 2016 04:32:54 +0000

Crossfit

Part 1: Partner WOD ( 4 Rounds)

Partner 1: Overhead Plate Carry 40 meters(men 45/women 25)

Partner 2: High Knee Drill 20 meters/ Jumping Lunges 20 meters

Part 2: Frontal/Transverse Plane Focus

4 Rounds of:

1. 60 secs Lateral Lunge w/DB Ground Touch(men 40/women 25)

2. 60 secs Weighted 1/2 Burpee w/o Push-ups

3. 30secs each side Side Plank Wall Slides @bodyweight

Metcon class

Part 1:

Tabata 1/2 Burpees w/iso-hold @bodyweight

Then: Leg Matrix

24x Air Squats

24x Walking Lunges

24x Jump Squats

24x jump lunges

Part 2: Race Repeats(cone drills)

5 rounds

40 meters repeats @ 70-80% effort

4 Rounds

40 meters Repeats lateral shuffle to run @ 80-90% effort

3 Rounds

80 meters repeats full sprint @ 100% effort with 1 minute rest between efforts.

Friday, June 3rd 2016

Lisa — Fri, 03 Jun 2016 02:43:47 +0000

Crossfit

400m farmers carry (50/35lb dbs or 53/35lb kbs)

Then 10-9-8-7-6-5-4-3-2-1 deadlifts (225/155)

After each set of deadlifts complete 1 rope climb + 2 wall walks

Then 400m farmers carry

Rx-Plus

275/185lb

Metcon class

10 rounds w/90 secs rest between rounds:

6 pullups or ring rows + 12 box jumps + 18 mountain climbers + 24 double unders or 48 singles

Thursday, June 2nd 2016

Lisa — Thu, 02 Jun 2016 03:44:07 +0000

Crossfit

A) 10 minute AMRAP: 10 burpee box jump overs (18″/12″)-15 thrusters (95/65lbs)

*Box is low so standard is to jump all the way over the box

B) Every 75 seconds rotate through each movement for 4 rounds of each 1) 8 db bent over row/side 2) 10-14 front rack lunges from rack (5-7 per side) 3) 10 db bench press

Metcon class

With a partner complete 5 rounds of: Row 1000m + 50 medball cleans

*Partners must switch off every 250m on the rower and every 5 medball cleans