A)10 min EMOM: Alternate between 5 strict HSPU on odd minutes and 5-10 kipping HSPU on even minutes.

*Scale for strict HSPU is box HSPU or kick up to handstand then slow negative

 B) 10-9-8-7-6-5-4-3-2-1 of squat clean (135/95) and burpees

Rx-Plus

A) add a deficit for HSPU B) bar-over burpees

Metcon class

 5 rounds of 6 1-minute stations

1) medball clean 2) shuttle runs 3) box jumps 4) manmakers 5) calorie row 6) rest

A) Back squat 5×5: 2×5 @ 70% 3×5@ 75%

B) 12 minute AMRAP: 12 OH lunges (115/75lb) + 12 box jumps+ 12 push jerk

Rx-Plus

135/95lb and 30/24″ box

Metcon class

10 min AMRAP: 50 Double unders, 50m bear crawl

Rest 3 minutes

10 minute AMRAP: 20 air squats, 10 db GTOH (35/25lb)

Rest 3 minutes

10 min AMRAP : 10 burpees + 15 toes to bar

Angie: 100 pullups-100 pushups-100 sit ups-100 air squats

Metcon class

40 min EMOM

1) Run 200m 2) 10 jumping lunges + 10 pushups 3) 2 wall walks + 10 kb swings 4) 15/12 calorie row 5) Rest

]]> http://sanfranciscocrossfit.com/friday-april-1st-2016/feed/ 0 http://sanfranciscocrossfit.com/thursday-march-31st-2016/ http://sanfranciscocrossfit.com/thursday-march-31st-2016/#comments Thu, 31 Mar 2016 03:24:36 +0000 http://sanfranciscocrossfit.com/?p=3196 Crossfit

A) 15 min EMOM 1) 4-6 ring pullups 2) 5-8 strict ttb 3) 5-10 deficit pushups *Tempo 2020

B) 3 Rounds of 60 double unders + 20 OH squats (115/75lbs)

Rx-Plus

A) Sub 1-2 strict tempo muscle ups for ring pullups B) (135/95lbs)

Metcon class

8×3 min on 2 min off Alternating between A and B. A) Run 300m then AMRAP 15 air squats + 10 db push press. B) Row 500m then AMRAP 4 burpees + 8 V-ups

A) Back squat 3×8 ascending sets starting at 65-70%

B) 10 min AMRAP 7 thrusters (95/65lb) /7 pullups/7 power snatches/7 bar over burpees

Rx-Plus

Move faster

Metcon class

A) 21-15-9 goblet squat/burpee box jump. @minute 12 B) 21-15-9 pullup/goblet lunge @ minute 24, 21-15-9 wallball/kb swing

A) Find a heavy hang clean double in 14 minutes. Then every 30 secs for 5 minutes 1 hang clean at ~80% of A.

B) Row 1000m + 50 pistols + 30 kipping HSPU for time

Rx-Plus

50 kipping HSPU

Metcon class

A) Run 1 mile-150 wallballs-Run 1 mile

A) Find a heavy single strict press in 12 minutes. Then max reps at 70%

B) 5 rounds: 5 renegade row pushups + 10 Deadlifts (225/155lbs) + 15 box jumps

Rx-Plus

(275lb/185lb)

Metcon class

A) 7 rounds of 30 seconds kb swings-30 seconds goblet squats-30 seconds goblet lunges-30 seconds hand release pushups- 90 seconds rest

]]> http://sanfranciscocrossfit.com/monday-march-18th-2016/feed/ 0 http://sanfranciscocrossfit.com/thursday-march-24th-2016/ http://sanfranciscocrossfit.com/thursday-march-24th-2016/#comments Thu, 24 Mar 2016 05:11:41 +0000 http://sanfranciscocrossfit.com/?p=3186 Crossfit

A) 15 min EMOM 1) 5 pistols per side 2) 4-8 strict HSPU or box pushups 3) 5-8 ring rows *Tempo 2020

B) 20 min AMRAP: 20 box jumps, 20 burpees, 20 pullups

Metcon class

Partner I go-you for 10 rounds each: 6 db snatch + 8 burpees + 10 10m shuttle sprints

A) Front squat 3×8, ascending sets starting at 65-70%.

B) 7 minutes ascending ladder 3-6-9 thrusters (95/65)/toes to bar

Rx-Plus

B) Get into round of 18+

Metcon class

8x 500m row + 5 kb thrusters left arm + 5 kb thrusters right arm, go every 4:30

A) EMOM: 10 min – 1 power snatch + 1 squat snatch

B) 800m run, 30 squat snatches (115/75lbs), 800m run

Rx-Plus

B) 135/95lb

Metcon class 

10-20-30-40-50

slamball-pushup-box jump (or step-up)