Workout Of The Day

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CrossFit 1490 – CrossFit

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Metcon (Time)

“Whoop there it is”

For Time

-104 Wall Ball Shots (20/14 lb)

-52 Chest to bar Pull-Ups

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CrossFit 1490 – CrossFit

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Metcon (Time)

3 rounds

-30/22 Calorie Row

-30 Dumbbell Bench (50s/35s)

**Rest 3:00**

3 rounds

-30 GHD Sit Ups

-100 Double Unders

Snatch Pull

Snatch Pulls:

– 3 sets x 4 reps @ 100% 1 RM Snatch

**Rest 2 minutes between sets**

Power Snatch

Power Snatch:

– 3 x 10 Power Snatch (Unbroken)

**Rest 90 seconds between sets**

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Bombay”

Teams of 2 (1:1)

30 Minute Amrap

-20/16 Calorie Row

-20 Push Ups

-20 Hang Cleans (115/80)

-Partner 1 does a round, then partner 2 does a round-

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CrossFit 1490 – CrossFit

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Muscle Clean

High Hang Muscle Clean + Jerk Balance:

– 3 sets of (3+3)

**Rest 60-90 seconds between sets**

Light weight…

Clean and Jerk

Power Clean + Jerk:

-2 sets @ 70-75% 1RM Clean

-3 sets @75-80% 1RM Clean

**Rest 60 seconds between sets**

Deadlift

Deadlift

5×1 @80-100% 1RM Deadlift

Build to a heavy single

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CrossFit 1490 – CrossFit

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Metcon (No Measure)

Bodybuilding

15-12-10-8

-Double DB Shoulder Presses

-Ring Dips

15-12-10-8

-Double DB Arnold Press

-Double DB Bent over row

Bicep circuit:

4 sets

12 barbell curls

12 alt curls each arm

Tricep circuit:

4 sets

-:20 seconds max effort banded tricep extensions

-12 Double DB squeeze presses

-12 Double DB skull crushers

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Announcements

Update: We will have class Saturday at 9 but there will be no open gym Sat 10-12 since we will be hosting a Olympic Lifting clinic. It should be very educational and fun!!

CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

3, 3, 6, 6, 9, 9..

-Strict Chin Ups

-Shoulder Presses (75/55)

Metcon (AMRAP – Rounds and Reps)

Amrap 9 Minutes

-18 Hang Cleans (95/65#)

-15 GHD sit ups

-12 HSPU

wod

Announcements

Update: We will have class Saturday at 9 but there will be no open gym Sat 10-12 since we will be hosting a Olympic Lifting clinic. It should be very educational and fun!!

CrossFit 1490 – CrossFit

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Bent Over Row

5 sets of 5 reps

-build to a heavy 5

Back Squat

Back Squat:

10 sets x 2 reps @90% 1RM Back Squat

**Rest 60-90 secs between sets**

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

-15/12 calorie ski

-15 push ups

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Announcements

Attention: all those who are interested in the Weightlifting Clinic on the 20th must register by Friday. If we fail to have enough sign ups they will cancel on us.

CrossFit 1490 – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Get Your Sweat On