June 22 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Barbell Warm-Up (No Measure) 2 Min Moderate-paced Row 5 clean pulls 5 hang cleans 5 front squats 5 strict press 5 back squats 5 behind the neck snatch grip strict press 5 overhead squats REPEAT Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Conditioning Metcon (Distance) 2 Min Max M Row/1 Min Break x...

June 21 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Group Warm Up #2 (No Measure) 2 RNFT 1 Min Double Unders/Singles Unders 10 RKBS 10 Alt Stationary Lunges 10 Strict Press Metcon Metcon (Time) 5 ROUNDS FOR TIME • 15 WEIGHTED SITUPS (45/25) • 25 WALLBALLS (20/14) • 50 DOUBLE UNDERS2:1 singles trade off 20:00 time cap (1 second added for every incomplete rep) Accessory Work 3 ROUNDS NFT • 60 YD FARMERS CARRY (HEAVY) • WEIGHTED STRICT PULL-UP 3 X 5 • SKULL CRUSHERS WITH PLATE 3 X...

June 20 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up # 43 (No Measure) • 1 Min Couch Stretch on Each Side • 20 Yard Fwd Lunge Stretch • 20 Yard Lateral Lunge Stretch 2RNFT 15/12 Cal Row 10 Good Mornings 5-8 Pull Ups (strict 1st round/preferred style of second round) Weightlifting Front Squat (5,5,5,5,5) work up to a “heavy” set of 5 Metcon Metcon (AMRAP – Reps) 9 Min Running Clock • 75/55 Cal Row • 30 Pull Ups • 25 Deadlifts (225/155) • 20 Box Jump Overs (24/20) • Max Cal on Assault BikeRX+ • CTB PU • (275/185) •...

June 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Snatch barbell warmup (No Measure) 2 Rounds of: 5 Hang Snatch Grip Pulls 5 Hang Snatch 5 OHS 5 BTN Push Press 5 Snatch Balance ALL WITH AN EMPTY BARBELL Skill 10 Min EMOM • Even Minutes -1 Snatch Grip High Pull+1 Muscle Snatch • Odd Minutes -1 Power Snatch+1 Drop Snatch FOCUS HERE IS BECOMING FAMILIAR WITH PROPER POSTIONS AND TIMING AND NOT HOW MUCH WEIGHT YOU CAN THROW AROUND IMPROPERLY Metcon Metcon (AMRAP – Rounds and Reps) 3 MIN AMRAP/1 MIN BREAK X 5 • 8 Thrusters (95/65) • 8 Bar Over Burpees • 8 Hang Cleans (95/65)RX+ (135/95) – pick up where you left off after each...

ROWING

Bruce Barbell, Red Stick CrossFit – Rowing View Public Whiteboard Metcon (3 Rounds for distance) 5 MIN MAX M -2 MIN BREAK 3 MIN MAX M -1 MIN BREAK 1 MIN MAX M -2 MIN BREAK REPEAT 3...

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up TABATA #2 Warm Up (No Measure) TABATA 3 Rounds • Med Ball Cleans 3 Rounds • Broad Jumps 3 Rounds • Push- ups 3 Rounds • Strict / Jumping Pull-ups Metcon Metcon (Time) •200 WALLBALLS (20/14) •150 BOX JUMPS (24/20) •100 PUSH PRESS (95/65) •50 PULL UPSREPS MAY BE BROKEN UP IN...
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