Monday

CFM2 – CrossFit

******HOLIDAY WEEKEND HOURS****
9/5 Saturday- Regularly Scheduled Classes
9/6 Sunday- NO Yoga
9/7 Monday- CLOSED

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Metcon (Time)

Every 3:00 minutes x 6 Rounds, complete the following;

6- Push Jerks- 115/85 or 85/55

9- Burpees

12- Box Jumps- 30/24 or 24/20/12
“How to Score?”

*If you are able to complete all of the reps listed within the 3:00minutes allowed, you are to enter the LONGEST amount of time it took you out of all 6 Rounds.

So your score will be anywhere from 1:00-3:00 minutes.

*If you are unable to complete all your reps within the 3:00minutes, record your time as 3:00minutes then in the comments box records the HIGHEST number of reps completed within the time cap

Shoulder Press (8sets x 3reps-STRICT Shoulder Press-NO DIP!)

Friday


CFM2 – CrossFit

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(No Measure)

“Bring Sallie Up”

Air Squats

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press- 95/65

Toe s 2 Bar/Knees 2 Elbows

Lateral Box Jumps

Back Squat + Front Squat (5 X 3+2)

Complete the assigned # of back squat(s)

rack the bar the immediately complete the assigned # of front squat(s)

Thursday

CFM2 – CrossFit

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Metcon (AMRAP – Reps)

TABATA

8 Rounds of each of the movements listed below

WORK :20 REST :10

1 MINUTES REST/TRANSITION BETWEEN EACH MOVEMENT

Wallball

Ring Mountain Climber or Floor

Double Unders or Singles

Sit Ups

Burpees

**Total Time Needed for Workout 25 Minutes!!****

Push Press (Push Press 5×3 @80% of 1 RM)

Thursday


Announcements

Snatch & Clean 101 on Thursday at 7:30pm!

CFM2 – CrossFit

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(No Measure)

Partners

2000m Row – switching every 250m

Kipping (3 x 6 each movement)

Toes to Bar, and Pull-ups
1st – 3sets of 6reps just Kip

2nd – 3sets of 6reps “hip the kip”

3rd – 3set of 6reps knees to elbow

Hallow Rock to V-Up to Superman Complex (1 x 8 each of the following)

1st – Establish Proper exact position of hallow body. Then 8 reps from resting position moving fluidly into Hallow Body

**Hug the knees & rock side 2 side**

2nd – Hallow Body Snap. 8reps from resting position QUICKLY snapping into proper hallow body position

**Hug the knees & rock side 2 side**

3rd – 8reps 10 second Superman Hold

**Finish with releasing lower back & move into child’s pose***

Kipping (3 x 6 )

Toes to Bar, and Pull-ups
Apply Hallow Body/Superman Positions on the Rig

1 set strict hallow body to superman x 6

1 set progressing including the hips x 6

1 set full kip to pull up if able. If not at this time then complete another set full kip x 6

Metcon (Time)

5 Rounds

7 Thruster – 95/65 or 45/35

14 KB Swings 70/53 or 53/44/35/26**

**KB Swings should be bit heavy**

Friday

CFM2 – CrossFit

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Good Mornings (No Measure)

1 set of each-10 reps- Repeat 3 times

w/PVC Complete 3sets of 10reps starting with knees bent 50%, then 30%, then 10%.

Each set will create more tension & stretch of the hamstrings

Finish w/10 Tin Soilders(5each Leg)

Snatch Grip Deadlift (6 x 3)

Metcon (AMRAP – Reps)

10min to Complete:

100 Double Unders/300 Singles

&

50 Wallballs

With the remaining time, complete Max Effort Power Snatches –

135/95 or 105/65 or 45/35

Score is….

-Total # of Wallballs+Jumps+Snatch Reps Completed (150/350+snatches)

-If you do not get to the snatches w/in the time given record total # of

Jumps+ Wallballs

Handstand Walk (EXTRA CREDIT 3 X MAX DISTANCE)

Wednesday


CFM2 – CrossFit

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Turkish Get Up ( Turkish Get Ups 3x 5/each side-bb,db, or kb)

Hanging L-Sit Hold (3 x 1)

From the rig – 3 attempts to reach your max L-Sit Hold Hanging from the rig.

(hands in pull-up position)

Metcon (AMRAP – Reps)

12min AMRAP:

60 Double Unders/180 Singles

20 Air Squats

20 KB Snatches 10R/10L – ****

***Kettlebell Snatches are generally a lighter weight then kettlebell swings***

Tuesday


CFM2 – CrossFit

****Note**** Revisions have been made to the METCON

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Clean Complex (8 x 1)

1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

Metcon (Time)

21-15-9 for Time

Power Clean-155/105 or 125/75 or 45/35

Box Jump Over-30/24 or 24/20 or 20/12

KB Swing – 53/35 or 35/26 or 26/15

Sit-ups (50)