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

11/14/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Metcon

Metcon (Time)

10 Rounds

3 Power Cleans 155/105lbs

15 Wallballs 20/14lbs
Power Cleans 205/135lbs

Wallballs 30/20lbs

Accessory Work

5 Rounds

20 Shoulder Taps

Nose and Toes position

Rest as needed