07/28/2017

CrossFit Habu – CrossFit


Warm-up

400 meter run (Coaches preference) (No Measure)

Strength

Box Squats (3×4 @ 80%)

Metcon

Metcon (Time)

“For Time

20 OHS

75 Double Unders

15 OHS

50 Double Unders

10 OHS

25 Double Unders

5 OHS”
* Choose a weight that you can go unbroken

**Try for Unbroken sets. Take more time during transitions to make that happen.

07/26/2017

CrossFit Habu – CrossFit


Warm-up

Coaches preference (No Measure)

WOD

Metcon (Time)

2 Rounds

1000m Row

25 Burpees

25 Box Jumps 24/20″”

800m Run

07/25/2017

CrossFit Habu – CrossFit

Warm-up

5 Minute Steady Run

Then

Banded Shoulder

Then

prep for strength

Strength

Sumo Deadlift (3×4)

*As Heavy As Possible

**No Bounce – Silent

WOD

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4

07/24/2017

CrossFit Habu – CrossFit

Warm-up

“Weakness Warm Up

Row 500 meter”

*nothing crazy; conversational pace

Strength

Box Squats (5×2 @ 55-65 %)

*Speed work

**Rest :30-:60 secs

***Speed work means being aggressive on the way up. Don’t overlook the focus on controlling the weight while sitting back and driving the knees way out.

WOD

Metcon (AMRAP – Rounds and Reps)

“AMRAP 12 Minutes

7 Push Press 165/115lbs

14 Box Jump Overs 24/20″”

21 Wallballs 20/14″
**Be consistent. The first round should look the same as the last. The only thing that should suffer over time is your pace on the Wallballs, but then again that’s up to you.