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121906

Outerbridge CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

10 Power Clean and Jerks 115/85

20 Knees to Elbows

30 Double Unders

10 Burpees

Holiday Party Workout

Outerbridge CrossFit – CrossFit

Metcon (Time)

“Power Hour”

EMOM 10 of:

5 burpees & 5/3 Pullups

“Uber”

Accumulate 3k on the Concept2 rower or Ski Erg [30 second switches]

“Open Bar”[30 reps at ea. movement, split as needed]

Deadlift, Power Clean, Front Squat, Push Jerk, Back Squat, Hang Power Clean [115/85]

“Shots & GET WEIRD”

[8ft away from teammate]
100med ball toss sit ups

100 ____;-)______


PUMP CITY!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Classic Dynamic, 3×10 Ys/Ts, 3×5 Strict Pull-up

Weightlifting

Dumbbell Bench Press (x100 [2count at the top]70-85/30-50#)

Dumbbell Bench Press
Everytime you break, stop and do 5 ground 2 overhead [55/35]

2a: Bulgarian Split Squat (4x6ea.)

2b: Barbell Bicep Curl (4×12)

Metcon

3: Metcon (Time)

21-15-9

Kb Swings [53/35]
Kb Dynamic Push-up

[Finish with and in between rounds complete a 60m suitcase carry (80+/50+)]

Muahaa

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

LATS, upper back

Dynamic Warm Up (No Measure)

TBD by Coach
classic as a group, slingshot, SNATCH progression

Metcon

Metcon (Time)

[rest 5 b/w workouts]

4rounds:

400m run

15 Hang Power Snatch[95/65]
________________

3 rounds:

80 Double Unders

40 Air Squats

20 Deadlift[185/125]
Rx+= ADD to 1st part of WOD: 5R4T: 7 Thrusters [135/95], 1 Legless Rope climb. To attempt Rx+ during normal class times you must be able to do it WITHOUT SCALING. If you come to Hammertime you ARE allowed to scale first evolution.

Ps, STOP ASKING ME WHAT TOMORROWS WOD IS THE DAY BEFORE.

Linchpin Love

Outerbridge CrossFit – CrossFit

Metcon

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
3 rounds for quality: 30m bear crawl, 30 seconds handstand hold, 60 seconds leg lever

Linchpin 12.10.16 (Time)

2 rounds for time:

100m Dball Carry 100/70#

10 bar muscle ups

100m Dball Carry 100/70#

10 rope climbs

[Weight must be carried in front of body NOT on shoulder!]
Athletes NOT Rx’ing the workout will be carrying heavy dumbbells if Dballs are all taken!

30 kipping pullups sub for Bar Muscle-ups

Auxiliary

Hip Extensions (50 reps)

Skwatz

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
[personal squat prep]

Weightlifting

Back Squat (4,4,4,4@70,75,80,85)

Front Squat (5,5,5,5@60,65,70,70%)

Metcon

Squat Snatch (For %’s)

Metcon (Weight)

Reps of 7-5-3 for weight:

Touch N’ Go Squat Snatches

[All reps must start from the floor and be touch and go. You may NOT pause at the bottom to regrip]

You will guess what weights you think you can do for each round and attempt to complete the set unbroken!

CADIO…

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll, classic dynamic, movement prep

Metcon

Metcon (Time)

FOR TIME:

1,000m row

27 burpees & t2b

800m row

21 burpees & t2b

600m row

15 burpees & t2b

400m row

9 burpees & t2b

200m row

Auxiliary

3a: Pull-ups (4×8 strict)

Add weight if possible. If you do not have strict pullups but have been working on kipping pullups go for that! If you use bands for pullups do ring rows.

3b: Push-ups (4×8-12)

121016

Outerbridge CrossFit – CrossFit

Metcon (Time)

35/25 cal row (Partner holds front rack 185/125)

50 power cleans [185/125]
35/25 cal row (Partner holds front rack 185/125)

40 partner plate pass sit-ups [45/25]
35/25 cal row (Partner holds front rack 185/125)

30 s.arm db snatches [55-75/25-50lb]
35/25 cal row (Partner holds front rack 185/125)

20 dball gorund to shoulder

[100+/50+lb]
35/25 cal row (Partner holds front rack 185/125)

10 bar muscle ups (strict pullup sub)
Split rows as needed. Split movement reps as needed.

120916

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/upper glutes! 5mins

Dynamic Warm Up (No Measure)

TBD by Coach
Classic + 3 rounds of: 3 flights, 50m farmers carry 53/35, 60s leg lever, 10 behind the neck press 65/35

Auxiliary

1a: Barbell Bicep Curl (5×8)

1b: Banded Tri Extension (5×15)

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

2a: Banded Hammy Curls (5×10)

Banded Hammy Curls

2b: Bulgarian Split Squat (5x6ea)

Metcon

Metcon (AMRAP – Reps)

3min AMRAP:

Cals on Ski Erg

directly into a MAX EFFORT

set of PUSH-UPS!

Open Gym

Outerbridge CrossFit – CrossFit

Open Gym (No Measure)

Make up a missed workout. Work a skill or weakness.
Options: REST DAY, Mobility, Make up a missed workout, OR do HammerTime (Posted under Hammertime program in app)


Russian weightlifter Evgeny Chigishev can SNATCH 462lbs AND STILL starts his warm-up with the an empty bar! Hmmmm…

MonsterMash 12.8.16 (Time)

[REST 5min B/W Workouts]

21-15-9: GHD Situps, Ring Dips,OHSq 115/85

3R4T: 50Dubs,25KB swings 53/35, 5 Power cleans 225/155

5R4T: 15 Wallballs 20/14, 10 burpees, 5 ring muscle ups

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