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Bar life

Outerbridge CrossFit – CrossFit

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Metcon (Time)

Teams of 2 For Time:

25 Power Snatches [95/65] 5ea.

50 Pull-ups 10ea.

25 Push Jerks [115/85]
50 Pull-ups

25 Squat Cleans [135/95]
50 Pull-ups

25 Deadlifts [185/115]
50 Pull-ups

Rx+= ALL Bars loaded to…

PSn – 115/85

PJ- 155/105

SqCl- 185/125

DL- 225/155

Friday

Outerbridge CrossFit – CrossFit

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Warm-up

Coach Mobility (No Measure)

lat foam roll, t-spine medball, ankle mob

Weightlifting

Hang Power Snatch (7×2)

Try and increase amount of sets you hit at top end weight from 2/9.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

12 Box Jumps [24/20]
12 Kb Swings [53/35]

Auxiliary

Jack Knife (x25)

Rotating Chipper

Outerbridge CrossFit – CrossFit

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Metcon (Time)

For time:

250 Double Unders

100 Burpees

80 PVC Pipe Sit-ups

60 S. Arm Db Snatches [50/35]
40 Power Cleans [135/95]
20 Strict Pull-ups

[Clock will continuously run and beep every 60seconds. On the beep you move onto next movement. Rotate through chipper until all movements are at 0.]
Rx+=185/125, and OR Ring Muscle-ups

Strong

Outerbridge CrossFit – CrossFit

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Warm-up

ROMWOD (No Measure)

Swole&Flexy

Weightlifting

Sled Pulls (10x40m (Heavy Pulls))

DBall Cleans (30-50reps)

HEAVY BLACK MED BALLS FROM FLOOR 2 SHOULDER

Dumbbell Hammer Curl (x100)

Banded Tri Extension (x100)

Band attached to pull up bar. small bands, speed is key.

Ohhhh squats…

Outerbridge CrossFit – CrossFit

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Warm-up

Coach Mobility (No Measure)

lat foam roll, t-spine med ball, ankle mob

Weightlifting

Back Squat (7×1@70-85%)

Metcon

Metcon (Time)

For Time:

100 Overhead Squats [95/65]
This is an old school workout Mike and I used to do on a weekly basis! Good one.

Mondaze

Outerbridge CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll, sling shots 4x20m, clean progression

Weightlifting

Power Clean (Find HEAVY Touch&Go Double)

Metcon

Metcon (Time)

5rounds for time:

300m Row

20 Push-ups

10 T2b

5 Power Cleans [155/105]

Rx+ 205/145

Saturday

Outerbridge CrossFit – CrossFit

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Metcon (Time)

7 Rounds for time:

20 Dball Slams [50/30] SAN

30 Air Squats [ea.]
10 Clean and Jerks [115/85] SAN

5 Strict Pull-ups (ring row sub, no bands allowed) [ea.]

R+= 5 Bar Muscle Ups [SAN] for Pull-ups

Friyay

Outerbridge CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
lat foam roll, classic dynamic, group sn progression

Weightlifting

Hang Power Snatch (7×2)

below knee

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

12 Kb Swings [53/35]
6 Burpees

Auxiliary

Jack Knife (x25)

Thursday

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
3rounds: 10m inch worm, 10m spider crawl, 20 S.Arm Kb swings (switching)[35/26]

Metcon

Metcon (Time)

For Time:

100-80-60-40-20 Double Dunders

50-40-30-20-10 Sit-ups

5-10-15-20-25 S.Arm Snatches [50/35]
10-20-30-40-50 Push-ups

Wednesday strong…

Outerbridge CrossFit – CrossFit


1a: Yoke Walk (Build to Heavy 20m Walk)

1b: DBall Cleans (20-30 Heavy Reps)

HEAVY BLACK MED BALLS FROM FLOOR 2 SHOULDER

Db Lateral Step Overs (Will be explained during class…)

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