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

09/04/2017 (moved to Thursday)

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Weighted Pull-ups (20X1 @ 5-4-3-2-1 AHAP)

*rest 30 sec

**alternate movements

Metcon (AMRAP – Reps)

Amrap HR push up

in 45 sec; rest 2 min

WOD

Metcon (Time)

For time:

1600 m run

12 front rack lunges w/kettlebells AHAP

10 strict CTB Pullups (use bands if needed)
*Be humble in this workout. Its not about pressing RX here, its about quality reps.

09/06/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Front Squat (21X1 @ 2-2-2-2)

rest 2-3 min (85%)

WOD

Metcon (Time)

for time:

25 air squats

10 strict pull ups

20 air squats

10 strict pull ups

Then

AAB 24 sec @ 50% capacity 1:30 of rest

x 4