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CrossFit Programming | Week of March 13th, 2017 | CrossFit 248

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Monday

A.

E3M for 15 min:

HBBS

Set 1- 3 @ 55%

Set 2- 3 @ 65%

Set 3- 5 @ 75%

Set 4- 3 @ 85%

Set 5- 1+ @ 95%

 

B.

AMRAP 6:
21 DU

15 Wall ball

9 T2B

 

Rest 2:00

 

AMRAP 6:

21 DU

15 Wall ball

9 DL 135/95  


Conditioning Class

“Fight Gone Bad!”

Three rounds, 1 min rest between rounds:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

 

Tuesday 

A.

E2M for 10 min:

Push Press

Set 1- 3 @ 55%

Set 2- 3 @ 65%

Set 3- 5 @ 75%

Set 4- 3 @ 85%

Set 5- 1+ @ 95%

 

B.

Push Press “Jackie”

AFAP:

1000m row

50 push press (45/33)

30 pull-ups

 

Conditioning class

3K row

Every 2 minutes, do:

5 pull-ups

5 push-ups

5 sit-ups

 

Wednesday 

A.

Every 2 minutes, for 10 minutes (5 sets):

1 power clean + 1 clean + 2 front squats

 

*building over the 5 sets

 

B.

For time:

9 MU/18 Dips

9 Squat Snatches

20 cal row/AD

7 MU/14 Dips

7 Squat Snatches

20 cal row/AD

5 MU/10 dips

5 Squat Snatches

20 cal row/AD

 

Thursday

A.

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

 

B.

With a partner, for time. One partner on Row/AD at all times. Switch every 20/15 cals until all movements completed below.

 

200 sit-ups

150 lunge

100  push-ups

50 ring rows

 

Friday

17.4

 

Saturday 

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

 

Sunday

“Limitless”
courtesy of CFNE

 

Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean & Jerk (135/95#)
Rest 3:00

 

AMRAP 6:
120/80 Calorie Bike
Max Power Snatch (115/80#)
Rest 3:00


AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

 

17.3

By: 0

17.3

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:

7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Divisions

Rx’d: (Ages 16-54)

Men use 95-135-185-225-245-265 lb.

Women use 65-95-135-155-175-185 lb.

Scaled (Ages 16-45)

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Masters 55+

Chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 75-105-135-155-185-205 lb.

Women use 45-75-95-115-135-155 lb.

Scaled masters 55+

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Tips, Tricks, and Comments

-Please come in knowing what division you are planning on competing in and what the weights and movements are for that division.

-Please review the movement standards.

-If you finish the first 6 rounds in 8 minutes, you get to move on to the next round. If not, you record your score wherever you left off and that’s what you submit. Same goes in 4 minute increments for the remaining rounds.

-Please record the score for the athlete you are judging after each 3 completed rounds. This will be the tiebreak score.

-Don’t get frustrated with yourself! This is just for FUN! Squat snatches are tough. They require more mobility than any other movement that we do in CrossFit. Try your best and trust the process. You’ll get there eventually!

-If you are doing RX, you cannot do a power snatch and then OHS. It must be one fluid movement. For scaled, masters or scaled masters, you can do a power snatch to OHS.

CrossFit Programming | Week of March 6th, 2017 | CrossFit 248

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MONDAY

A.

E3M for 15 min:

HBBS

Set 1- 3 @ 50%

Set 2- 3 @ 60%

Set 3- 3 @ 70%

Set 4- 3 @ 80%

Set 5- 3+ @ 90%.

 

B.

21-15-9

DL @ 50%

T2B

 

Conditioning class

EMOTM for 30 min:

Min 1- 8

burpee box jump overs

Min 2- 10 cal row

Min 3- 10 jumping lunges

 

TUESDAY

A.

E2M for 10 min:

Push press

Set 1- 3 @ 50%

Set 2- 3 @ 60%

Set 3- 3 @ 70%

Set 4- 3 @ 80%

Set 5- 3+ @ 90%.

 

6 minute AMRAP:

3 S2O (135/95)

3 Pull-ups

6, 6, 9, 9, 12, 12

 

Rest 2 min

 

6 minute AMRAP:

3 Push-ups

3 DBL KB bent over row

6, 6, 9, 9

 

Conditioning class

For time:

1000m row

100 abmat situps

500m row

50 wall balls

250m row

25 burpees

100m row

 

WEDNESDAY

A.

Every 2 minutes, for 10 minutes (5 sets):

1 power snatch + 1 snatch + 2 OHS

 

*building over the 5 sets

 

B.

5 rounds, for time:

30 double unders

15 calorie row/AD

10 hang power cleans (135/95)
*18 minute cap*

 

THURSDAY

A.

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

 

14 minute AMRAP with a partner:

8 shuttle runs

8 HEAVY russian KB swings

8 leg lifts over KB (each way, so 16 total)
Alternating full rounds

 

FRIDAY

17.3

 

SATURDAY

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

 

SUNDAY

With a partner, AFAP, Cap 45:

 

EMOTM 10

ME Shuttles

*Alternate minutes

 

300 cal AD

*Alternate E25 cal

 

300 cal Row

*Alternate E20 cal

 

CrossFit Programming | Week of February 27th, 2017 | CrossFit 248

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Monday

A.

E3M for 15 min:

HBBS

Set 1- 5 @

45%

Set 2- 5 @ 55%

Set 3- 5 @ 65%

Set 4- 5 @ 75%

Set 5- 5+ @ 85%

 

B.

With a partner, work split evenly,, for time:

100 weighted DB box step ups   

80 Russian KB swings 53/35

60 cal row/AD

40 T2B

20 weighted lunge

*use KB from swings for weighted lunge

 

Conditioning class

 

15-12-9-6-3

Calories

Wall balls

Abmat sit-ups

 

Tuesday

A.

E2M for 10 min:

Push press

Set 1- 5 @

45%

Set 2- 5 @ 55%

Set 3- 5 @ 65%

Set 4- 5 @ 75%

Set 5- 5+ @ 85%

 

B.

0-10:00

15-12-9-6-3

Strict Pullup

50m kb front rack carry between sets, HEAVY

 

10-20:00

15-12-9-6-3

Dumbbell hang power clean and press

50m kb front rack carry between sets, HEAVY

 

Conditioning class:

Every 5 minutes, for 25 minutes:

500m row

 

Wednesday

A.

Every 2 minutes, for 10 minutes (5 sets):

1 power clean + 1 clean + 2 front squats

 

*building over the 5 sets

 

For max reps/calS

4 min ME row/shuttles/AD

3 min ME thrusters 135/95

2 min ME DU

1 min ME wall balls

 

Thursday

A.

15 minutes to practice ROPE CLIMBS!

 

Every 3 minutes, for 15 minutes:

6 burpees over the bar

6 hang power snatches 75/55

6 wall balls

 

Friday

17.2!

 

Saturday

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

 

Sunday

Partner “Zimmerman”

With a partner, alternating complete rounds:

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups/Jumping C2B

2 Deadlifts (315/220)

10 Handstand push-ups/KB press 

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

CrossFit Programming | Week of February 20th, 2017 | CrossFit 248

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Monday

A.

E3M for 15 min:

HBBS

Set 1- 5 @ 40%

Set 2- 5 @ 50%

Set 3- 5 @ 60%

Set 4- 5 @ 70%

Set 5- 5+ @ 80%

 

B.

4 RFT:

8 deadlifts

6 hang power cleans

4 front rack lunges

10 cal row/AD
*Deadlifts, cleans and lunges must ALL be done without putting the bar down, or else you must start your set over*

 

Conditioning class  

12 RFT:

150m row

10 sit-ups

Tuesday 

A.

E2M for 10 min:

Push press

Set 1- 5 @ 40%

Set 2- 5 @ 50%

Set 3- 5 @ 60%

Set 4- 5 @ 70%

Set 5- 5+ @ 80%

 

B.

12 minute AMRAP:

Man makers
Every 2 minutes, complete 10 pull-ups/banded pull-downs/ring rows

 

Conditioning class

EMOTM for 21 min:

Min 1- 8 burpee box jump overs

Min 2- 30 DU

Min 3- 10/7 cal row/AD

Wednesday 

A.

Every 2 minutes, for 10 minutes (5 sets):

1 power snatch + 1 snatch + 2 OHS

 

*building over the 5 sets

 

For time:

21-15-9

OHS

(135/95)

Ring dips

Thursday 

A.

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

 

B.

30 cal row/AD

 

-then-

 

3 RFT

15 KB swings 53/35

25 abmat situps

 

-then-

 

100 DU  
*12 minute cap*

Friday 

OPEN WORKOUT 17.1

Saturday 

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

Sunday 

A.

Partner “Murph”

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile
*Work split evenly, only one partner works at a time.*

CrossFit Programming | Week of February 13th, 2017 | CrossFit 248

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Monday 

A.

0-6:00

Establish 1RM hang snatch/hang power snatch

 

6-12:00

Establish 1RM Power Snatch/Snatch

 

12-20:00

1RM OHS from rack

 

Conditioning Class

 

1000m row

Rest 4 min

750m row

Rest 3 min

500m row

Rest 2 min

250m row

 

Tuesday 

A.

1 RM HBBS or FS

 

B.

10 minute AMRAP:

10 single arm OH DB walking lunges (5 each arm)

10 single arm DB cleans (5 each arm)

10 pistols

 

Conditioning Class

2 rounds

 

4 minute AMRAP:

10 wallballs

10 sit-ups

 

Rest 2 min

 

4 minute AMRAP:

10 KB swings

10 medball cleans
Rest 2 min

 

Wednesday 

A.

15:00 to establish 1RM Power CnJ

 

B.

For time:

100 Burpees
*10 minute cap*

 

Thursday

A.

0-3:00

ME Cal AD/Row, shuttle runs

 

3-8:00

1RM Strict Press, Push Press or Jerk

 

8-11:00

ME cal Row/AD, shuttle runs

 

11-16:00

Max MU or Pull-ups

(Track any ME PRs)

 

Friday 

A.

18:00 to build to new 1RM DL

 

B.

AFAP:

“Annie”

50-40-30-20-10

DU

Sit-ups

 

Saturday 

A.

Complete as many rounds and reps as possible in 24 minutes of:

150 Wall balls

100 DB Snatches

30 Muscle-ups/Pull-ups
*splitting work evenly between partners

 

Sunday 

A.

5K row/10 Mile AD  

 

B.

ROMWOD

 

CrossFit Programming | Week of February 6th, 2017 | CrossFit 248

By: 0

Monday 

A.

Every 2 min, for 10 minutes:

Clean

 

Set 1- 6

Set 2- 5

Set 3- 4

Set 4- 3

Set 5- 2

 

*MUST be tap and go. Cleans should increase in weight each set. Heavier than last week.

 

B.

“Fran”

For time:

21-15-9

Thrusters 95/65

Pull-ups
*7 minute TC*

Conditioning class

3 RFT:

1K row

25 push ups

25 situps

 

Tuesday

A.

Every 2 minutes, for 8 min (4 sets)

1 hang power snatch, 1 power snatch, 1 hang snatch, 1 snatch

 

*Heavier than last week

 

B.

Regionals 2016 Event 1

 

For time:

10 squats snatches (185/135 lb.), by 2:00

 

8 squat snatches (205/145 lb.)

by 4:00

 

6 squat snatches (225/155 lb.)

by 6:00

 

4 squat snatches (245/165 lb.)

by 8:00

 

2 squat snatches (265/175 lb.), by 11:00

 

Conditioning class

 

3 rounds:

1 min row

1 min wall balls

1 min box jumps/step ups

1 min abmat situps

1 min russian kb swings

1 min rest

 

Wednesday 

A.

EMOTM, for 10 min:

Even minutes: 5 strict chin-ups

Odd minutes:

10 barbell rows

 

B.

4 rounds, for time:

5 MU/Bar MU/Jumping Bar MU

10 Burpees

15 double unders

 

Thursday 

A.

3 sets, not for time:

10 bench press

 

B.

21-15-9 with a partner:

S20 135/95#
*While partner 1 works, partner 2 does ME alternating Turkish Get-Ups

 

Friday

A.

EMOTM for 5 min

5 Front Squat @75%

EMOTM for 5 min

5 HBBS @75%

 

B.

AMRAP 15:

Team sled push

*Divide group into 3 teams and get to work.

 

Saturday 

 

NO CLASS- USA WEIGHTLIFTING ADVANCED SPORTS PERFORMANCE COURSE

 

Sunday

NO CLASS- USA WEIGHTLIFTING ADVANCED SPORTS PERFORMANCE COURSE

 

CrossFit 248 Week of January 30th, 2017 Programming

By: 0

Monday 

A.

Every 2 min, for 10 minutes:

Clean

 

Set 1- 6

Set 2- 5

Set 3- 4

Set 4- 3

Set 5- 2

 

*MUST be tap and go. Cleans should increase in weight each set. Heavier than last week.

 

B.

For time:

With a partner, each completes 40-60-40. P1 must complete 40 before P2 starts etc. 

40 Russian KBS while partner holds dead bug

60 DL @ 60% with partner sits in squat

40 T2B while partner hangs in arch

 

Conditioning Class

 

EMOTM for 20 min:

2 push ups

4 sit ups

6 lunges

*You should have 15s rest per minute. Modify accordingly

 

Tuesday

A.

Every 2 minutes, for 8 min (4 sets)

1 hang power snatch, 1 power snatch, 1 hang snatch, 1 snatch

 

*Heavier than last week

 

B.

For time, CAP 7:

40-30-20-10

Pistols (total)

20-15-10-5

Cal AD/Row

*Complete in 2 heats if necessary. Must be done AFAP.

**Modify to wall balls if can’t do

Istols

 

Conditioning Class

For 20 minutes:

Airdyne
10 second sprint, 20 second rest

 

Wednesday

A.

EMOTM, for 10 min:

Even minutes: 5 strict pull-ups

Odd minutes:

10 barbell rows

 

E3M for 12

25 DU

15 pull-ups

3 rope climbs

 

*Delay heat 2 by 2:00 exactly

 

Thursday

A.

E2M, for 10 min:

3 split jerks

*heavier than 2 weeks ago

 

AMRAP 10:

Burpees

*3 strict HSPU/KB Press EMOTM

 

Friday

A.

EMOTM for 5 minutes

5 FS @ 70%

Rest 1 minute

EMOTM for 5 minutes

5 HBBS @70%

 

B.

EMOTM 18, alternating minutes with a partner, for max cal:

Row/AD

 

Saturday

A.

Partner “McGee”

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

30 min AMRAP:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box
*alternating full rounds

 

Sunday

A.

20 min EMOTM

Even- skill one

Odd- skill two

 

*Pick two skills to work on and stick with those two the whole 20 minutes. You should not exceed more than 5 reps per minute, aside for things like DU, hollow holds, etc.

 

B.

5 rounds, for time:

20 DU

15 KB swings

 

 

 

 

 

 

CrossFit 248 Week of January 23rd, 2017 Programming

By: 0

Monday 

A.

Every 2 min, for 10 minutes:

Clean (power or full) 

Set 1- 6

Set 2- 5

Set 3- 4

Set 4- 3

Set 5- 2

 

*MUST be tap and go. Cleans should increase in weight each set. Heavier than last week.

 

B.

21-15-9, AFAP:

DL 65%

T2B

 

Conditioning

7 minute AMRAP

7 V-ups

7 goblet squats 53/35

7 push-ups

7 empty barbell thrusters

 

Rest 2 minutes

 

5 minute AMRAP

5 V-ups

5 goblet squats 53/35

5 push-ups

5 empty barbell thrusters

 

Rest 2 minutes

 

3 minute AMRAP

3 reps of each

 

Rest 2 minutes

 

1 minute AMRAP

1 rep of each

 

Tuesday 

A.

Every 2 minutes, for 8 min (4 sets)

1 hang power snatch, 1 power snatch, 1 hang snatch, 1 snatch

 

*Heavier than last week

 

B.

13.1

17 min AMRAP:

40 burpees

30 snatches 75/45

 

30 burpees

30 snatches 135/75

 

20 burpees

30 snatches 165/100

 

10 burpees

AMRAP of snatches 210/120

 

Conditioning

10 RFT:

100m row

10 KB swings

 

Wednesday 

A.

EMOTM, for 10 min:

Even minutes: 5 strict chin-ups

Odd minutes:

10 barbell rows

 

B.

Every 3 min, for 12 min:

5 mu/15 pull-ups

30 du

15 cal
Rounds should take under 1:45-2:00

 

Thursday

A.

3 sets, not for time:

10 bench press AHAP

 

B.

3 rounds:

30s HSPU

30s rest

30s pinch grip hold

30s rest

30s Push Press (75/55)

30s rest

30s OH hold with push press bar OR handstand hold/handstand walk 

30s rest

 

Friday 

A.

EMOTM for 5 min

5 Front Squat @ 65%

EMOTM for 5 min

5 HBBS @65%

 

B.

25 Cal AD/Row

3 RFT:

15 OH Walking Lunges

15 Sit-ups

15 Wall-balls

25 Cal AD/Row

 

Saturday

Filthy Fifty

 

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions/Supermans

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Sunday 

A.

5 rounds:

500m row

Rest 1:1 
B. ROMWOD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

Week of 011617

By: 0

This week starts the beginning of our last cycle before the open! Woohoo! This will be a high volume cycle dealing mostly with muscular endurance. Get ready for lots of fun ;)!

 

Monday

A.

Every 2 min, for 10 minutes:

Clean

Set 1- 6

Set 2- 5

Set 3- 4

Set 4- 3

Set 5- 2

 

*MUST be tap and go. Cleans should increase in weight each set.

 

B.

4 rounds:

3 min AMRAP:

8 deadlifts 135/95

6 box jumps 135/95

4 hang power cleans

Rest 1 min
*Pick up where you left off in previous AMRAP. Deadlifts and hang power cleans MUST be unbroken

 

Tuesday

A.

Every 3 minutes, for 12 min (4 sets)

1 hang power snatch, 1 power snatch, 1 hang snatch, 1 snatch

 

B.

14.1

10 minute AMRAP:

30 DU

15 power snatches 75/55

 

Wednesday 

A.

EMOTM, for 12 min:

Even minutes: 5 strict pull-ups

Odd minutes:

10 barbell rows

 

B.

For time:

500m row

9 bar muscle ups/jumping bar MU/upright barbell rows

18 SDLHP 95/65

500m row

7 bar MU

14 SDLHP

500m row

5 bar MU

10 SDLHP

 

Thursday 

A.

E2M, for 10 min:

3 split jerks

 

B.

15-12-9-6-3

Burpees over the bar

S2O (135/95)

 

Friday

A.

EMOTM for 5 minutes

5 OHS 60%

EMOTM for 5 minutes

5 HBBS @60%

 

B.

With a partner:

16 RFT (8 each)

10 cal row/AD

10 lunges
*One partner works while the other partner performs 15 abmat sit-ups

 

Saturday

A.

2 rounds:

 

2 min AMRAP:

5 burpees

5 S2O 135/95

 

Rest 1 min

 

2 min AMRAP:

5 box jumps

5 power cleans 135/95

 

Rest 1 min

 

2 min AMRAP:

5 push ups

5 deadlifts 135/95

 

Rest 1 min

 

2 min AMRAP:

5 pull-ups

5 power snatches
Rest 1 min

 

Sunday

A.

20 rounds:

30s easy AD/row

15s moderate AD/row

15s ALL OUT AD/row