11/28/2017

CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

10 Jump Squats

8/5 Calorie Bike (Sprint)

10 Good Mornings (Light)

Strength

Back Squat (Find 3RM )

WOD

Metcon (AMRAP – Rounds and Reps)

Climb the Ladder

9min AMRAP:

2 Kettlebell Swings 53/35#

200 Meter run
**Climb the Ladder

**Each round of Kettlebell swings, add 2 reps after each round. 2, 4, 6…

11/27/2017

CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

:30 Dead hang from pull up bar

:30 Goblet Squat Hold

5 Goblet Squats (Slow and Steady)

Run 400m

Metcon

Metcon (Time)

From 10/16/17:

5 Rounds

8 Deadlift 135/105lbs

16 Burpees

8 Power Cleans 135/105lbs

16 Burpees

8 Push Jerk 135/105lbs

16 Burpees
**Time cap of 35 mins

Aerobic Capacity

**Optional**

Metcon (3 Rounds for time)

100yd Sprint

Rest 5:00

200yd Shuttle Sprint

(100yd down and back)

Rest 5:00

300yd Shuttle Sprint

(100yd down, back, down)

11/25/2017

CrossFit Habu – CrossFit

Metcon

Torch that Turkey (Time)

For time:

800 meter run

50 air squats

40 sit-ups

30 pull-ups

20 burpees

1 min plank hold

20 burpees

30 pull-ups

40 sit-ups

50 airsquats

800 meter run

11/24/2017

CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

Row 250m

15 Good Mornings

10 DB Push Press

5 Push Ups (Strict and Slow)

Strength

Split Jerk (8×1 70%)

Metcon

Metcon (Time)

6 Rounds

50′ OH Walking Lunge 25/15lbs plate

15 Pull Ups

Home WOD

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips

Push-Ups

11/22/2017

CrossFit Habu – CrossFit

Warm-up

3 Steady Rounds

12 Jumping Lunges

8 Light Snatch Balance

4 Push Ups

Metcon

Metcon (5 Rounds for time)

5 Rounds

6 Front Squats 135/105lbs

9 Toes to Bar

12 KB Snatch 53/35lbs

(6 each arm)

Rest :90
5 Rounds

12 Front Squats 205/145lbs

15 Toes to Bar

18 KB Snatch 70/53lbs

(9 each arm)

Rest :90

Home WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

11/21/2017

CrossFit Habu – CrossFit

Warm-up

Coaches Preference

Metcon

Metcon (Time)

4 Rounds

10 Deadlifts 185/125lbs

Run 400m

Home WOD

**optional if you are restricted to your house or don’t have access to a barbell.

Metcon (Time)

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

Aerobic Capacity

**This is an optional programmed, included with the WOD, that I added for our members who want some extra running or work on their capacity. This will go every Tuesday and Friday.

**You can do it on your own or at the gym; just ask Coach Jay.

Metcon (6 Rounds for time)

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 3:00

Sprint 100 Meter

Rest 3:00

Sprint 100 Meter