Monthly Archives: June 2017

30.06.17

Announcements We will only be having one class at 9am on Tuesday July 4th. Monday and Wednesday will be on a normal class schedule. West Plano CrossFit – CrossFit Stamina Builder 15 Rep Squat Max V2 To warm up for

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29.06.17

West Plano CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 0:00-10:00 60 Dubs 10 D-Ball Cleans —directly into– 10:00-20:00 400m Medball Run 50 Sit ups —directly into– 20:00-30:00 25 Russian KBS 10 Turkish Get-Ups Only score your full/completed rounds

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28.06.2017

West Plano CrossFit – CrossFit Weightlifting On the 0:00… From 0:00 – 5:00 Establish a 1-Rep Heavy Front Squat Looking for a heavy not maximal lift for today On the 5:00… From 5:00 – 10:00 Establish a 1-Rep Heavy Push

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27.06.2017

West Plano CrossFit – CrossFit Gymnastics Chest to Bar Practice 3 Sets, not for time: 20 second Wall Facing Hold (Video) 5 Strict Chest to Bar Pull-Ups Metcon Doce (3 Rounds for reps) Part 1 AMRAP 4: 27 Calorie Row

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26.06.2017

West Plano CrossFit – CrossFit Barbell Conditioning Power Snatch + Overhead Squat + Snatch On the Minute x 12: Set #1, on the 0:00… 50% of 1RM Squat Snatch Set #2, on the 1:00… 55% of 1RM Squat Snatch Set

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23.06.2017

West Plano CrossFit – CrossFit Metcon All Over (Time) 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump Overs (24″/20″) Metcon (No Measure) 3 Sets: 15 Dumbbell Pushups 30 second Barbell Overhead Hold 100 Meter Double KB Front Rack Carry

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22.06.17

West Plano CrossFit – CrossFit Weightlifting Bench Press DB or KB Single Arm Row Metcon Metcon (Time) “Carry the Load 3 Rounds for Time: 200m KB/DB Farmers Carry 200m Sled Drag @ 1/4 Bodyweight 30 AbMat Situps

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21.06.2017

West Plano CrossFit – CrossFit Barbell Conditioning Freight Train “Freight Train” V2 On the Minute x 6 Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks Minute

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6.20.17

West Plano CrossFit – CrossFit Gymnastics Metcon (No Measure) STRICT GYMNASTICSThe following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity

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6.19.17 Extra

West Plano CrossFit – Competition Training Body Armor Metcon (No Measure) Alternating EMOM x 10 Odd Minutes – “X” GHD Sit-Ups Even Minutes -“X” Hip Extensions Athlete’s choice on repetitions per movement. Session #3 in this format for building mid-line

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