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01/19/2018

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Dynamis CrossFit – CrossFit

Clean and Jerk (3 Reps Every 2 minutes for 10 sets (20min))

*SQUAT Clean

**start moderate, last set tough

Metcon (Time)

21-15-9

Alternating DB Snatch

Lateral Burpees Over DB

*10 minute cap

RX: 50/35

AD: 35/25

SD: other

*Must jump both feet up and back on burpee

**alternating DB below eye level

01/18/2018

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Dynamis CrossFit – CrossFit

Metcon (Weight)

Every min on the min for 12 min

7 DB Deadlifts

7 DB Curls

7 DB Push Press

Metcon (Time)

With a Partner: split work as needed

For Time:

60 BBJO 24/20″

90 TTB (partner must be holding forearm plank to accumulate reps)

120 Wall Balls (partner must hang from bar to accumulate reps)

*20 minute time cap

01/17/2018

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Dynamis CrossFit – CrossFit

Hang Squat Snatch

3 reps on the minute for 12 minutes (start light/technical, build so last set tough)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
*13 minute time cap

**leave time to run separate heats if needed

01/16/2018

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Dynamis CrossFit – CrossFit

Front Squat (3 on the 2 minutes for 10 minutes, building)

*score heaviest

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

10 CTB pull ups

10 kipping hspu

10 deadlift 185#/125

10 front squat 185#/125

10/7 Cal Assault

RX: as is

AD: pull ups, 135/95

SD: DB press, ring rows, weight

01/15/2018

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Dynamis CrossFit – CrossFit

Push Jerk (3 Reps on the :90 10 sets (15 min); building sets)

record heaviest

Metcon (AMRAP – Reps)

45 seconds max reps burpees to 6″ reach

45 seconds double unders

45 seconds max calories rowing

rest 2:15

x4 sets

*score is total reps

01/12/2018

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Dynamis CrossFit – CrossFit

Bench Press/Pull Up

5 Sets:

5 Bench Presses AHAP

rest 1 min

4-5 Weighted Pull Up

rest 1 min

*record heaviest bench

Metcon (Time)

21-15-9-6-3

Thrusters 95/65#

Bar Facing Burpee

5-4-3-2-1

Rope Climb

*20 minute cap

RX: as is

AD: 75/55#, 1-1-1-1-1 RC

SD: Ring Row 20-16-12-8-4

01/11/2018

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Dynamis CrossFit – CrossFit

Metcon (AMRAP – Reps)

With a Partner; 3 Rounds for Reps

50 sec work, 10 sec transition moving through following movements…

1: Wall Balls 20/14

2: Double Unders

3: Assault Bike Cals

4: Hand Release Push Ups

5: Hang Clean and Jerk 115/75#

Partner A does 50 sec Wall Balls while Partner B Rests, then 10 sec transition..

then Partner B does 50 sec Wall Balls while Partner A rests, then 10 sec transition…

then next movement, etc. for 3 rounds

*score is combined total reps

01/10/2018

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Dynamis CrossFit – CrossFit

Power Snatch (5 TnG Reps Every 2 minutes for 14 min (building))

*record heaviest weight

Metcon (Time)

3 Rounds For Time:

30/20 Cal Row

20 TTB

10 DB Devil’s Press 45/25#

*17 minute time cap

RX: as is

AD: 35/15#

SD: scaled reps, dumbbell clean and jerk