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Category Archives: Blog

5-20-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
6 min amrap
20 air squats
run 2 laps
20 push ups
Metcon (AMRAP – Rounds and Reps)
partner
8 min amrap
4 bar muscle ups
4 power cleans 185/125
4 front squats
rest 2 mins
8 min amrap
6 rope climbs
30 aab cals
rest 2 mins
8 min amrap
run 200m- as a team
40 wallballs
80 dbl unders
cash out
100 sit ups-one person must be hanging […]

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5-19-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
5 burpees
10 ohs
run 1 lap
strength
power snatch 5×2 -choose the weight-go for it
Metcon (Time)
10-1
power snatch 115/75
1-10
burpees over bar
Metcon (AMRAP – Rounds and Reps)
8 min amrap
8 ohs 115/75
10 box jump overs
15 toes to bar

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5-18-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
row 10 cals
10 good mornings
10 air squats
strength
back squat 4×4 75-85%
Metcon (AMRAP – Rounds and Reps)
8 min amrap
5 ring dips
10 cal row
15 wallballs
rest 2 mins
8 min amrap
8 deadlift 225/155
12 burpees
24 dbl unders
Metcon (No Measure)
choice
work on a weakness
or
8 min amrap
12/10 aab cals

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5-17-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
run 1 lap
8 hang cleans
6 front squats
strength
squat cleans 5×3 60-90%
Metcon (Time)
run 1200m
then
12 rounds
4 strict hspu
8 c2b pull ups
12 air squats
Metcon (No Measure)
6 mins
simon says

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5-16-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
bike 10 cals
10 strict press
10 lunges
strength
split jerk 5×3 60-85%
Metcon (AMRAP – Rounds and Reps)
3 min amrap
12/9 aab cals
10 p. snatch 95/65
rest 2 mins
3 min amrap
12/9 aab cals
8 power snatch 115/75
rest 2 mins
3 min amrap
12/9 aab cals
4 power snatch 135/95
Metcon (AMRAP – Rounds and Reps)
13 min amrap
55 cal row
55 […]

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5-15-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
row 750m
strength
deadlift 4×4 60-85%
Metcon (Time)
5 rounds
9 power cleans 135/95
15 push ups
21 air squats
run 200m
Metcon (Time)
choice
30 burpee muscle ups
or
5 x 200m row rest 1 min

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5/14/2017

CrossFit 570 – CrossFit

Warm-up
Warm-up (No Measure)
6 Minutes
run 1 lap
5 Push Ups
Run 1 Lap
5 Good Mornings
Run 1 Lap
5 Sit Ups
Metcon
Metcon (No Measure)
8 Minute EMOM
EVEN: 15 Backs Squats 95/65
ODD: 15/10 cal AAB
Rest 3 Minutes
8 Minute EMOM
EVEN: 15 SDLHP
ODD: 14/10 cal Ski Erg
Rest 3 Minutes
8 Minute EMOM
EVEN: 15 Deadlifts
ODD: 14/10 Cal Row

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5-13-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
6 mins of TAG
Metcon (Time)
partner
1600m row
4 rounds
20 power cleans 135/95
30 box jump overs
60 situps
20 sh to oh 135/95
1600m ski

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5-12-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
row 100m
10 power cleans
10 push ups
strength
5×3 power clean- choose weight
Metcon (AMRAP – Rounds and Reps)
10 min amrap
row 250/200m
12 rack lunges 135/95
Metcon (No Measure)
8 min emom
even min – 7 thrusters 75/55 and 20 dbl unders
odd min- 7 pull ups and 7 burpees

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5-11-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
10 cal row
10 thrusters
10 cal ski
strength
back squat 3×5 75-85%
Metcon (AMRAP – Rounds and Reps)
17 min amrap
20 aab cals
17 power snatch 75/55
20 box jumps
17 wallballs
Metcon (No Measure)
if time
5 mins
simon says

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