Reebok Crossfit backbay

Warm Up

Junkyard Dog

Skills

Back Squat

Thrusters

WOD

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
6 min. AMRAP
135/95 lb Thrusters x 3 reps
Pull-Ups x 6 reps
70/53 lb Kettlebell Swings x 9 reps

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CF Teens

Teams of 3:

1 working at a time

150 Double Unders

200 m Run with Med Ball (All 3 – 20/14)

150 Handstand Push Ups

200 m Run with Med Ball (All 3 – 20/14)

150 Hang Power Snatches (115/75)

200 m Run with Med Ball (All 3 – 20/14)

150 Shoulder to Overhead (115/75)

200 m Run with Med Ball (All 3 – 20/14)

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Travel WOD

Warm Up

Coach’s Choice

Skills

Push Press

L-Sit Tuck to Extension

Ring Dips

WOD

A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

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Travel WOD

5 min. AMRAP

Burpee Tuck Jump

Warm Up

3 Sets:

10 Wall Squats

10 Hip Extensions or Supermans

10 Inch Worms

Skills

Deadlift

WOD

A. Strength
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

B. Met Con
Using 85% of todays heaviest single – EMOTM for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

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CF Teens

Strength: Hatch Week 11 Day 1

Met Con:

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

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Travel WOD

300 lunges