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Cascade CrossFit – CrossFit

Warm-up

Shoulders (No Measure)

3 sets:

10 Calories Ski Erg

10 Pass throughs

10 Scap Pushups

10 V ups

5 inch worms

Mobility:

Banded shoulder stretch

:30 facing rack

:30 facing away from rack

*Each arm

Metcon

10/18/17 (Time)

50/40- Cal Ski ERG

50- American KB Swings 53/35 ADV 70/53

50- Wall Balls 20/14 ADV 30/20

50- Burpees

50/40- Cal Row

Guys start on the row, Gals start on the Ski Erg

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Cascade CrossFit – CrossFit

Warm-up

Wednesday Warm-up (No Measure)

2 min bike or Run

2 minutes of Single Unders

2 minutes of Double under practice

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls

Metcon

10/18/17 (Time)

50/40- Cal Ski ERG

50- American KB Swings 53/35 ADV 70/53

50- Wall Balls 20/14 ADV 30/20

50- Burpees

50/40- Cal Row

Guys start on the row, Gals start on the Ski Erg

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Cascade CrossFit – CrossFit

Warm-up

Shoulders (No Measure)

3 sets:

10 Calories Ski Erg

10 Pass throughs

10 Scap Pushups

10 V ups

5 inch worms

Mobility:

Banded shoulder stretch

:30 facing rack

:30 facing away from rack

*Each arm

Weightlifting

3 sets

Seated Dumbbell Strict Press (10/10/Max reps)

Inverted bodyweight row on low bar OR underhand bent row with Barbell (65-95#) (10/10/Max Reps)

Metcon

10/17/17 (AMRAP – Rounds and Reps)

12 Min AMRAP

10- Push Press/Jerk 115/75

10- Toes to Bar

10- Box Jumps 24/20

10- Cal Assault Bike

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Cascade CrossFit – CrossFit

Warm-up

Clean (No Measure)

1:30 Minute on Ski Erg

15 Pushups

15 Lunges each leg

15 Jump squats

15 V ups

1:30 Assault Bike

Mobility:

Banded front rack

Wrist stretch

*Optional 1/1 Hip mobility

Weightlifting

1 rep Max Hang Power Clean (1)

*3 Attempts only

Metcon

10/16/17 (4 Rounds for time)

Every 5 min for 20 min (4 sets)

8- Squat Clean 155/105, ADV 185/125 EXP 205/140

20/16- Cal Row

35- Double Under

If finished before 5 min rest for the remainder of time. New set starts at the top of every 5 minutes

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Cascade CrossFit – CrossFit

Warm-up

Clean (No Measure)

1:30 Minute on Ski Erg

15 Pushups

15 Lunges each leg

15 Jump squats

15 V ups

1:30 Assault Bike

Mobility:

Banded front rack

Wrist stretch

*Optional 1/1 Hip mobility

Weightlifting

Hang Power Clean (1 rep max)

*3 attempts at 90%+

Metcon

171016 (4 Rounds for time)

Every 5 min for 20 min (4 sets)

8- Squat Clean 155/105, ADV 185/125 EXP 205/140

20/16- Cal Row

35- Double Under

If finished before 5 min rest for the remainder of time. New set starts at the top of every 5 minutes