09/25/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

A: Squat Clean (build to a max)

Metcon

B: Metcon (AMRAP – Reps)

Squat clean – 8

minute AMRAP at 80%

of A

09/22/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

A: Overhead Squat (build to a max)

B: Handstand Walk (Max effort HS walk x 3; rest as needed)

Pull-ups (3 minutes AMRAP strict pullups)

*Strict

**Put yourself out there!!!

500m Row (Time)

Max Effort 500m Row

09/15/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Squat Clean (2 RM)

Strength

WOD

Metcon (No Measure)

4 sets of:

Plate Jump Burpees x 12 (FAST) (10#); rest 15 sec

Russian KBS x 12 (FAST) (53/35#); rest 15 sec

Sprint 100 meters; rest 30 secs

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