October 2016

CrossFit 10.7.2016

Tiger Mountain CrossFit – CrossFit

PERFORMANCE

JOINT PREP

2x

2 snatch pull to knee

2 snatch pull

2 snatch high pull

2 power snatch

2 snatch

STRENGTH

1 Power Snatch + 1 Snatch (15 minutes to find a heavy single.)

CONDITIONING

10 minute AMRAP:

Max reps toes to bar

20 American swings (24k/16k)

Your score is your tota reps of T2B

COOL DOWN

Static stretching complex

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FITNESS

JOINT PREP

Single leg RDLs 3×5 per leg

*Kettlebell

STRENGTH

Russian Swings (15 minutes to find a heavy 5 reps.)

CONDITIONING

3-10 (AMRAP – Reps)

10 minute AMRAP:

10 air squats

10 butterfly sit ups

10 push ups

COOL DOWN

Static stretching complex

CrossFit 10.6.2016

Tiger Mountain CrossFit – CrossFit

JOINT PREP

3x

100m jog

10 light Russian swings

5 goblet squats

CONDITIONING

Big Block (Time)

3 rounds for time:

800m run

15 hang power cleans

10 front squats

6 front rack lunges (3 per leg)

M = 95lbs

W = 65lbs

COOL DOWN

Mobility & Stretching

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CrossFit 10.5.2016

Tiger Mountain CrossFit – CrossFit

MOVEMENT PREP

4x

5 hollow to arch swings

GYMNASTICS

25 minutes to work on a gymnastic skill.

For example:

Strict Pull Ups

Kipping Pull Ups

Ring Muscle Ups

Strict HSPUs

Kipping HSPUs

Your coach will help you decide which option is best for you.

CONDITIONING

Complete with a partner for total reps.

4 minutes of rowing for calories

Rest 1 minute.

4 minutes of Assault bike for calories

COOL DOWN

Mobility work

CrossFit 10.4.2016

Tiger Mountain CrossFit – CrossFit

MOVEMENT PREP

30 PVC dislocates

15 push ups

STRENGTH

Push Press (12 minutes to find a 5RM)

CONDITIONING

2k Row (Time)

Max Effort 2k Row

ACCESSORY

Gymnastic skill work

COOL DOWN

Static Stretching & Mobility Work

RomWod if time allows

CrossFit Monday 9.26.2016

Tiger Mountain CrossFit – CrossFit

PERFORMANCE

MOVEMENT PREP

Heel to hand walk 60′

STRENGTH

Front Squat (3, 3 , AMRAP @ 80% of 1RM)

CONDITIONING

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

COOL DOWN

Mobility work

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FITNESS

MOVEMENT PREP

Burgener Warm Up (Clean)

STRENGTH

1 Hang Power Clean + 1 Front Squat (15 minutes to find a challenging single )

CONDITIONING

Elle (AMRAP – Reps)

6 minute AMRAP:

10 air squats

5 burpees

COOL DOWN

Mobility work