Monthly Archives: July 2015

7.31.15

West Plano CrossFit – CrossFit Weightlifting Push Jerk (3×8 @ 70%) Metcon (Time) 4 rounds 7 strict pull ups 7 strict dips 20 sit ups

Posted in Workout of the Day

7.30.15

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 5 Rounds: 10 Air Squats 20 Lunges 10 Jumping Lunges 5 Jump Squats 1 Rope Climb 300 Meter Run

Posted in Workout of the Day

7.29.15

West Plano CrossFit – CrossFit Weightlifting Front Squat/Back Squat (3 Sets 4/8 @ 70% of Front Squat) Metcon Metcon (Time) 4 Rounds Unbroken 10 Hang Power Cleans 10 Shoulder to Overhead 1:30 Rest between rounds

Posted in Workout of the Day

7.28.15

West Plano CrossFit – CrossFit Conditioning Metcon (Time) EMOM x 12 Odd: 5 Dead Lift 185/135 Even: 10 Box Jumps Rest 2 minutes 3 Rounds: 10 Bar Rollouts 10 Side Raises (10 each side)

Posted in Workout of the Day

7.27.15

West Plano CrossFit – CrossFit Weightlifting Power Snatch (65X3, 70x3x2, 75x3x3, 80x3x3, 85x3x3) Conditioning Metcon (Time) row 500m 150 double unders 50 burpees Midline Metcon (AMRAP – Rounds) accumulate 5 minutes front plank hold (hands or elbows)

Posted in Workout of the Day

7.24.15

West Plano CrossFit – CrossFit Weightlifting Push Jerk (3 x 8 @ 65% of PP) Conditioning Metcon (Time) 3 Rounds: 10 Curtis P’s 20 Toes to Bar

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7.23.15

West Plano CrossFit – CrossFit Metcon Metcon (Time) “Triplet” For time: 40 GHD Sit Ups 10 Bar Muscle Ups 50M Sandbag Run 32 GHD Sit Ups 8 Bar Musle Ups 50M Sandbag Run 24 GHD Sit Ups 6 Bar Muscle

Posted in Workout of the Day

7.22.15

West Plano CrossFit – CrossFit Oly Technique Clean (5 x 5 @ 50%) Weightlifting Front Squat/Back Squat (3 Sets of 7/13 @ 60% of Front Squat) Conditioning Metcon (Time) 4 Rounds: 8 Pull Ups 12 Hand Release Push Ups 30

Posted in Workout of the Day

7.21.15

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 21-15-9-15-21 Wall Balls 20/14 Dead Lift 155/105

Posted in Workout of the Day

7.20.15

West Plano CrossFit – CrossFit Weightlifting Power Snatch (65/3, 70/2/2, 75/3/3, 80/2/2, 85/2/2) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP X 10: 200M Run 10 Burpee Box Jumps

Posted in Workout of the Day