Crossfit Lynchburg

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Tuesday, January 2, 2018

CrossFit Lynchburg – CrossFit

Snatch Complex (See Below-)

Snatch + OHS @ 70% +5-10lbs from last week

Min 0, 2, 4 – 1+2

Min 6, 8, 10 – 2+2

Min 12, 14 – 3+0

Metcon (AMRAP – Reps)

5 min AMRAP
Max Rep Burpees RX Burpee BJO RX+

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
3 Chest to Bar RX BMU RX+
10 Power Cleans 95/65
(Basics class DEADLIFT instead of power clean)

Saturday, December 30, 2017

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds)

36 Min running clock , w a partner

3 Min max rounds:
2 power cleans 155/95 RX 205/155 RX+
4 pull ups RX C2B RX+
8 HR push ups
Switch partners every three minutes

Friday, December 29, 2017

CrossFit Lynchburg – CrossFit

Back Squat (4 x 3 w 3 sec negative, 2 sec pause at bottom)

Superset

DB Single Leg RDL 4×6

Metcon (Time)

For Time:
10-20-30-40-50
S2O 75/55 RX 115/75 RX+
50-40-30-20-10
Air Squat

Wednesday, December 27, 2017

CrossFit Lynchburg – CrossFit

Squat Clean (6 x 6 at 60%, do a set every other min)

Metcon (Time)

For time:
50 Cal Assault Bike
25 Squat Cleans 115/75 RX 185/135 RX+
50 Cal Row
25 Chest to Bar RX Bar Muscle Ups RX+

Tuesday, December 26, 2017

CrossFit Lynchburg – CrossFit

10am, 11am & 12pm classes only

Snatch Complex (See Below-)

Snatch + OHS – 70% +5-10 lbs from last week

Min 0 & Min 2 – 1+3
Min 4 & Min 6 – 2+2
Min 8 & Min 10- 3+1
Min 12 & Min 15- 4+0

Metcon (Time)

For Time:

50-40-30-20-10
Wall Ball 20/14
Kb Swing 53/35

Saturday, December 23, 2017

CrossFit Lynchburg – CrossFit

Christmas Schedule-
Saturday- 10am class only (12 days of Christmas wod)
Christmas Day- closed Tuesday- 10am,11am and 12pm classes only New Years Day- closed

Metcon (Time)

12 Days of Christmas- Sandvig Style

1 Snatch 115/75 RX 135/85 RX+
2 Strict Pull Ups RX Muscle Ups RX+
3(0) Double Unders
4 Power Cleans 115/75 RX 135/85 RX+
5 Burpee Box Jump Over
6 Reverse Lunges RX Pistols RX+
7 HR Pushups RX HSPU RX+
8 Toes 2 Bar
9 Wall Ball Shots 20/14 RX 30/20 RX+
10 Chest 2 Bar RX Bar MU RX+
11 S2O 115/75 RX 135/85 RX+
12 Front Squats @ 115/75 RX 135/85 RX+

Friday, December 22, 2017

CrossFit Lynchburg – CrossFit

Back Squat (4 x 4)

(3 seconds down, 2 second pause) – build to heavier weight than last week

Metcon (Time)

8rds for time
15 Cal Row or 10 Cal Bike
15 Power Snatch 75/55

Thursday, December 21, 2017

CrossFit Lynchburg – CrossFit

Bench Press

4rds for quality – 20 min

A1.  Close Grip Bench – build to heavy set of 3 for day with 3 second negative.  Try to build on last weeks load.

A2. Snatch Grip RDL (above knee Hang Snatch position) x 6

Metcon (Time)

For time:

50-40-30-20-10
Double Unders
10-20-30-40-50
HR Push Ups

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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