Tuesday 12/6/2016


Crossfit Raw Steel – Workout Of The Day

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Weightlifting

Weighted Pull-ups (5 X 5)

*Allow 15 Minutes for this strength

*May use a KB/DB stabilize between feet or knees keep it strict.

**In between each attempt perform 5 Strict Ring Dips

Metcon

Metcon (Time)

Perform For Time:

21-18=15=12-9-6-3

MB Sit Ups 20/14

Hang Muscle Clean 95/65

Hand Release Push Ups
RX Plus: 35/25 KB

115/85

Alt. Bumper PU 45/25

Friday Partner WOD!!! “Forged in the Fires of Fitness”

Crossfit Raw Steel – Workout Of The Day

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Metcon

Metcon (Time)

Perform For Time:

10 Min Cap

10 Rounds for Time of:

5 KB Deadlift 55/35

5 KB Sumo Deadlift High Pull 55/35

5 Russian Swings 55/35

5 American Swings 55/35

5 2-Hand KB Snatch 55/35
RX Plus: 70/55

*Athlete 1 Performs Round

1-3-5-7-9

*Athlete 2 Performs Round

2-4-6-8-10

-Any remaining reps not completed add to 10 minutes

5 Minute Rest

Metcon (AMRAP – Rounds and Reps)

8MINAMRAPburpees8MINCap

-Set clock for 20 Minutes

Metcon 1

Minutes 0-8

Perform:

6 C & J 135/95

12 Hand Stand Push Ups

7 Back Squats 135/95

14 Partner MB Sit Ups 20/14
RX Plus: 155/105

24/20

**Partition reps any way you like. Both athletes working

during sit ups.

Scale: -HSPU with seated DB press

-C&J with HPCLN with PP

*Keep track of rounds and reps

Metcon (AMRAP – Reps)

Metcon 2

Minutes 8-12

Perform as many Partner Burpees in 4 MINUTES
*Athlete 1 holds low plank Athlete 2 performs burpee over partner

Metcon (Time)

Metcon 3

Minutes 12-20

8 Min Cap

Perform For Time:

30 Squat Clean Thruster 115/85

60 DU

15 Squat Clean Thruster 115/85

30 DU
RX Plus: 135/95

*Partition reps anyway you like.

Scale DU- 1:1

SQTCLNTHRSTR- Power Clean + Thruster

Wednesday 11/30/2016

Crossfit Raw Steel – Workout Of The Day

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Weightlifting

Hang Power Snatch Complex

Snatch Grip DL

Hang Snatch Shrug

Hang Snatch Pull

Hang Power Snatch

Overhead Squat
*Perform as an 10 Min EMOM. You may increase weight if technique is there!!

Metcon

Metcon (Time)

Perform for Time:

*This is a 80-90% effort. B aware of form.

21-15-9

Hang Power Snatch 95/65

Hand Release Push Ups

Toes to Bar
RX Plus: 115/85

Alt. Bumper Push

Ups 45/25

*Pull Up-T2Bar alt.

movement accum.

21 reps and so on.

Abs

Metcon (No Measure)

8-10 Minute Core work.

Coaches Choice