Wodify: Results in a box

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8/14 repeat!!!!

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

5 rounds for time:

400m row

12T2b

21 Kb Swings [53/35]
12 Pull-ups

Auxiliary

Coach Ab’s (250 flutter kicks)

Relay

Outerbridge CrossFit – CrossFit

Warm-up


Be ready to start on the hour!

Metcon

Metcon (Time)

10 rounds for time:

200m SPRINT [BOTH]
10 Power Cleans [5/5 Split](155/105)

10 Burpees [5/5 Split]
10 Box Jumps [5/5 Split](30/24)

Nancy

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon, 4x20m slingshot, classic dynamic

Weightlifting

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

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mobilize

Outerbridge CrossFit – CrossFit

Warm-up


Full body

Weightlifting

Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)

Power Snatch (Practice 15-20min)

Low reps! Choose between powers or squats.

Squat Snatch (Practice 15-20min)

Low reps! Choose between power or squats

Bent Over Row (S.Arm DB Row 4x8each)

Runnnnnn

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
lower leg foam roll, running drills: 20m ea – walking high knees, running high knees, broad jumps, alternating side lune

Metcon

Metcon (Time)

For Time:

3x800m SPRINTS w/3minute rest between attempts

Auxiliary

Coach Ab’s (See below…)

3 rounds for quality:

25 wall standard sit-ups

50 flutter kicks

25 crunches

60second weighted planks 25/10

Light at the end of the tunnel!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll, couch stetch, 4x20m slingshot

Weightlifting

Back Squat (5,5,5,5@60,65,70,75)

MAX OUT DAY IS 10/17, we use alllllllll the weights!

Metcon

Metcon (Time)

For Time:

9-7-5

Power Cleans @165/125

Box Jumps @30/24

Rx+=225/155 AND OR 36/30in

Monday Grind

Outerbridge CrossFit – CrossFit

Metcon (Time)

3 rounds for time:

500m row

400m run

30 pull-ups

20 Kb front squats [53/35]
10 burpees
Rx+=C2b, 2Kbs (8/28 repeat)

Hey!

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 3:

5 rounds for Time:

400m run [All 3]
12 rope climbs [SAN][15ft]
21 Wall Standard Sit-ups[All 3]
42 Ball Slams [SAN][50/30]

Fronts

Outerbridge CrossFit – CrossFit

Weightlifting

Front Squat (4×5@65%)

Squat Clean (Take 15min to Find 1RM)

Metcon

Metcon (Weight)

EMOM 14 of:

Odd:3 Squat Cleans @60-70% of todays max

-Even: 10 Burpees

Mobilize

Outerbridge CrossFit – CrossFit

Warm-up


15-20min

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Double Unders

10-8-6-4-2 S.Arm Db Snatch [50+/35+]

Rx+ 70+/50+

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