SATURDAY

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Strength
Front squat
5 reps OT2M

Metcon
AMRAP in 12 minutes
10 alternating barbell front rack lunges @95/65#
12 burpee to target

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FRIDAY

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THE RIG IS FINALLY HERE!!!

Strength/Skill
Clean
7×2, OT2M

Metcon
3 rounds
15- Thrusters 95#\65#
15- Pullups

THURSDAY

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Strength/Skill
Rope climbs

Metcon
4 Rounds
2-rope climbs
75m run
4-squat cleans 225#/135#
75m run

Wednesday

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Strength/Skill
Deadlift
5×5 EMO2M

Metcon
AMRAP in 12
8-Push-ups
25′ bear crawl
15-SDHP
25′ bear crawl

TUESDAY

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The last couple of days we have talked about butt winks. This article goes into great depth on why we do it and how we can fix it.

http://www.crossfitnorthscottsdale.com/are-you-guilty-of-a-butt-wink.html

Courtesy ofCrossFit North Scottsdale in beautiful Scottsdale, Arizona.

Strength/Skill

Shoulder Press
EMO2M 5×5

Metcon
7 rounds for time
15-double unders
15-sit-ups
15-OHS @45% of 1rm snatch

MONDAY

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Carol mastering the snatch

Heavy/Skill
Front Squat
5×5 EMO2M

Metcon

(Open WOD 11.5)
5 Power Cleans @145/100#
10 T2B
15 wallball shots @20# 10ft/14# 9ft

SATURDAY

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Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you would like to practice open gym is the place. Come in and get moving.

Strength
Front Squat OT3M
4×4 – use same weight for each lift, heavy but no fails

Metcon
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell swing

*walking lunge down and back in the gym between each round of KB swings.

FRIDAY

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Strenght 1
Snatch OT2M
2×3 @70%; then 2×3 @72%
Rest 2:00

Conditioning
“Cindy XXX“

(Complete as much as possible in 20 minutes of:)
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

* There will be scaling options…don’t panic!!! *

THURSDAY

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Strength/skill
(OTM for 5 min)
Min 1-5/3 strict pull-ups
Min 2- 4/2 strict chin ups
Min3- 5/3 strict narrow pull-ups
Min 4- strict chin ups
Min 5-3/1 strict pull-ups

Metcon

5 rounds
200 meter run
20- Box Jumps

WEDNESDAY

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Bacon-Wrapped Sweet Potatoes

By paleotable

Bacon-Wrapped Sweet Potatoes

Ingredients:

Preparation:

  1. Preheat oven to 400°F.
  2. Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
  3. Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
  4. Wrap each wedge with a bacon slice.
  5. Lay slices in a single layer on a large, rimmed baking sheet.
  6. Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.
  7. Enjoy!

 

Strength/Skill

EMO3M for 12 min
Back Squat

4 Reps

 

Metcon

OPEN WOD 11.1

AMRAP in 10 min

30- Double unders

15-Snatches 75#/55#