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05/21/2018

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Dynamis CrossFit – CrossFit

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Squat Clean + Hang Squat Clean + Front Squat

1 complex every 2 minutes for 10 minutes @80% of last week’s max

*moderate effort if you weren’t here

Metcon (AMRAP – Reps)

5 Rounds for Reps

In a 3 minute window

15/10 Cal Bike

12 box jump overs 24/20″

Max Squat Cleans 155#/105#

*rest 1 minute between rounds

**score is total squat cleans

RX+: 185/125#, 35+ reps

RX: 35+ reps *if you can’t get off the bike in under a minute scale bike cals

AD: 10/7 Cal Bike, 135/85#

SD: other

05/18/2018

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Dynamis CrossFit – CrossFit

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Power Clean (15 minutes to build to a heavy single)

Hang Squat Clean (3×3 rest 2 min)

3×3; same weight across

Metcon (AMRAP – Reps)

9 min AMRAP

100 thruster 45/35#

in remaining time….

Burpee pull ups

*score is Burpee pull ups

RX+: burpee bar muscle ups, 15+ reps

RX: as is, 15+ reps

AD: Burpee jumping pull ups

05/15/2018

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Dynamis CrossFit – CrossFit

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Split Jerk (Build to a heavy single)

Push Press (3×3 (same weight across))

rest 2 min bw sets

Metcon (AMRAP – Reps)

7 min AMRAP

7 Pull Ups

7 Hand Release Burpees

7 TTB

7 Hand Release Burpees

RX+: CTB and RMU instead of TTB; 70+ reps

RX: as is, 112+ reps (4 rounds)

AD: Ring Rows, knee raises

SD: other
4 rounds = 112 reps

5 rounds = 140 reps

*Reminder: the score component is a requirement of RX’ing the workout. If you fail to hit the score requirement, don’t hit that RX button and go get em’ next time!

05/14/2018

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Dynamis CrossFit – CrossFit

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Squat Clean + Hang Squat Clean + Front Squat

1 complex every 2 minutes for 20 minutes, building to a max

Metcon (Time)

For Time:

50 Squat Cleans 135/85#

*every minute, including minute 0, 8 box jump overs 24/20″

*11 min time cap

**1 sec for every rep not completed if capped

RX+: 165/115#, 30/24″, 40+ reps

RX: as is, 40+ reps

AD: 95/65#

SD: 6 box step overs

5/11/2018

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Dynamis CrossFit – CrossFit

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Overhead Squat ((3 reps on the :90 for 10 sets (15 min)))

From the floor. First OHS can be a squat snatch

Build Throughout

Record heaviest triple

Metcon (4 Rounds for time)

Every 5 Mins (20 mins total)

For Time:

10/7 Cal Assault Bike

8 Squat Snatch

6 Burpee Box Jumps

4 Chest to Bar Pull Ups
Rx+ – 135/95, Ring Muscle Ups

Rx – 95/65, 24/20″

Ad – Pull Ups

Sd – 75/55, Jumping Pull Ups