09/13/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Front Squat (20X1 @ 5-3-1-1-1)

*rest 2-3 min

**moderate loads, only

last single tough

WOD

BIrthday WOD for Coach Sophia, Amy B. and Rachel !!! Wear the appropriate flare to commemorate.

Deadlift (Take 20 min to establish a 1 RM )

** with a partner

**Sumo or Traditional is acceptable.

**Make sure to note which type you did.

Metcon (No Measure)

AAB:

30 sec @ 80%

rest accordingly based on how many heats.

x 3

09/12/2017

CrossFit Habu – CrossFit

Warm-up

WOD

Coaches preference (No Measure)

Metcon (AMRAP – Rounds and Reps)

3 sets:

Amrap 1 min – HSPU

rest 30 sec

Amrap 1 min – TTB

rest 30 sec

Row 15 cals HARD

rest 30 sec

Metcon (Time)

for time:

5-4-3-2-1

Push press (75%)

200 meter run between each set

09/11/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

WOD

Metcon (Weight)

EMOM 6 min – Weighted Pull-Ups @20X1 x 1 (tough)

Metcon (Time)

3 rounds for time:

24 cal row

12 Pull ups

09/08/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

WOD

Metcon (No Measure)

3 sets – Row 15

strokes HARD; rest 20

sec

Amrap strict HSPU

in 1 min; rest 2 min

Metcon (AMRAP – Rounds and Reps)

3 sets for time:

Amrap 1 min – TTB

Amrap 1 min – DU

Amrap 1 min – KBS 35#/52#

rest 2 min