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

11/20/2017

CrossFit Habu – CrossFit

Warm-up

Coaches Preference

Strength

Snatch (Establish a 1RM)

Weakness Work

1-Mile Run (Time)

Max Effort 1-Mile Run

11/18/2017

CrossFit Habu – CrossFit

Strength

Back Squat (8×3@ 70%)

*work on speed out of the hole

Partner WOD

Metcon (AMRAP – Reps)

Complete the WOD with a partner in 20 mins:

60 Deadlifts (135 / 95lb)

30 Burpees

60 Front Squats (135 / 95lb)

30 Burpees

60 Push Press (135 / 95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135 / 95lb)

11/17/2017

CrossFit Habu – CrossFit

Warm-up

3 Steady Rounds

Run 200m

15 PVC Good Mornings

10 DB/KB Bottoms Up Single Arm Press

5 DB/KB Single Arm Push Press

**https://www.instagram.com/p/BbKKwV9j9Yl/?taken-by=functional.bodybuilding

Partner WOD

Metcon (Time)

For Time:

150 Calorie Row

30 KB Front Squats (heavy)

200 m wall ball carry 20/16#
*Each partner needs to do atleast 15 calories

**Each partner needs to complete atleast 5 reps of the front squat

*** Each partner runs the 200 m w/ wb while other waits at the starting line.

11/15/2017

CrossFit Habu – CrossFit

Warm-up

4 Steady Rounds

10 Jumping Squats

10 Calorie Row

10 Good Mornings + Squat

Strength

A: Back Squat (Work up to a heavy single over 90%)

B: Back Squat (5×3 @ 90%)

C: Squat Clean (7×1 @ 90%+)

**Optional for On Rampers