CROSSFIT MANSFIELD

Friday

Guys Saturday June 27 there will not be a Saturday session. I will be in the Rocky Mountains and Marsha will be at the Running/Endurance Cert at GSX. Next week you are looking at Front Squat 1RM's Tuesday and Wednesday. We are splitting them up to help facilitate a smooth day. As you know it can get hectic trying to get everyone through a 1RM day in our small place.

So heres Friday!

150 Burpees for time

Thursday

10-9-8-7-6-5-4-3-2-1

Press and Back Squats at 95 lbs.

10 Press followed by 10 Back squats all the way down to 1. This is light on the squats so practice good form.

Wednesday

1) Hang Power Snatch

    1-1-1-1-1-1-1-1-1-1

2) AMRAP in 12 min

    Deadlift 225 3 reps

    Box Jumps   7 reps

    Push Ups     10 reps

If your new to the snatch then this is practice with light weight.Burgener warm up.....

Tuesday

1) Intro to breathing ladder.

    Take one breath for every swing.Control your breathing.

    Kettlebell Swings 1-10-1

2) 7 Rounds

    Double Kettlebell Lunges x10

    80m Sprint

3) 5 Rounds

    Weighted sit ups x10

    Knees to elbows x10

Monday

 

Clean and Jerk

3-3-3-3-3

Practice kipping Pull Ups with extra time.

Seth asked a question about the split jerk the other day. Do you switch legs or stick with most dominant forward? Marsha asked Coach Burgener and this is the answer:

"In the split jerk use dominant leg then do lunges and walking lunges to strengthen the other leg. Do not switch as it creates problems." Coach Burgener.

Thanks for going to the source Marsha.

Saturday

Modified WOD from Navyseals.com.

Welcome aboard to our new members! Stephanie,Janae,Beth and Gary. Great job to you all on Foundations and Saturdays WOD! We are glad to have you.

Matt and Kristy completed as rx'd while beginners were scaled. Crossfit workouts can be scaled for all levels. The scaled version today was same exercises but each teamate did 25 instead of 75 reps.

1 round for time.

Wall Ball Shots 75

Push Ups 75

Box Jumps 75

Pull ups 75

DB Thrusters 75

Star Jumps 75

Friday

3 rds for time

Run 400m
50 KB swings

Men use 44/53
Women use 26/35

Thursday/Crossfit.com WOD

Complete as many rounds as possible in 20 minutes.

115lb Hang Clean 15 reps

12 Ring Dips

21 Sit ups

Wednesday

Deadlift

5-5-5-5-5

Then complete as many rounds as possible in 10 minutes of.

5L/5R Dumbell snatch

10 Box Jumps

Tuesday

5 Rounds for time

15 pull ups
5 burpees
15 squats
5 burpees
15 sit ups
5 burpees
15 ring dips
5 burpees