Tuesday


A Town CrossFit – CrossFit

Metcon

Metcon (Time)

-30 power snatch

-30 chest to bar pull ups

-30 power clean + push press

-30 bar facing burpees
Rx(135/95) A(95/65) B(65/45)

Core

Romanian Deadlifts

3 rounds:

-6 RDLs (AHAP, use same weight for all sets)

-Max rep unbroken knees to elbows

-Rest 60-90 seconds

Monday


A Town CrossFit – CrossFit

Weightlifting

Snatch (6×1, work up to a heavy single)

If you need work on your pull, do 3×3 snatch pulls and finish with 3 sets of snatches

Back Squat (6×1, work up to a heavy single)

Thursday


A Town CrossFit – CrossFit

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Core

Metcon (Time)

-Parallette L-Sit: Accumulate 3 minutes in as few sets as possible.

Wednesday


A Town CrossFit – CrossFit

Weightlifting

2 Position Clean (Every 3min for 5 sets, work up to a heavy set)

Hang Clean + Clean
If you have trouble pulling too early, perform 3 clean pulls @ 100% of your clean for the 1st three sets and finish with 2 sets of 2pos cleans

Front Squat (5×2, work up to a 2rm)

Tuesday


A Town CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

-6 muscle ups

-12 sit ups

-18 wall balls
scale mu with 6 ctbpu and 6 dips

Core

Good Mornings

3 rounds, not timed:

-8 RDLs (work up to a heavy set)

-15 strict toes to bar

Monday


A Town CrossFit – CrossFit

Weightlifting

2-Position Snatch (5×1, work up to a max (1 set every 3min))

Hang Snatch + Snatch
If you have trouble pulling too early, perform 3snatch pulls @ 100% of your snatch for the 1st three sets and finish with 2 sets of 2pos snatches

Back Squat (5×2, work up to a heavy double)

1set every 3min

Friday


A Town CrossFit – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility/Flexibility

Metcon (No Measure)

ROMWOD