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4.24.17

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Dynamis CrossFit – CrossFit

Warm-up

2min Jump Rope

Gym Length

Inchworm + Calf Stretch

Duck Walk

RDL

Duck Walk

90 sec per side – Pigeon Pose

A: Metcon (Weight)

10min EMOM

Build to Heavy Single on Complex:

Hang Power Clean + Power Clean + Squat Clean + Front Squat

All TnG, drop the bar and set is over
EVERYBODY starts with empty bar

B: Metcon (4 Rounds for time)

4 Rounds for Time(s):

6 Squat Cleans 155/105#

25 WB 20/14#

50 Double Unders*

Rest 4min

Score time of each separate round

4min CAP on each round of work (28min TOTAL). Scale reps and weight to fit all reps in 4min or less
Rx+ = 185/125#, 30/20# WB

Rx = as is

AD = 135/95#, DU Attempts (1min MAX)

SD = scaled accordingly

4/21/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

10 Air Squats

10 RDL (5 each)

10 Lunges

200m Row

10 Scap Pull Ups

10 Bar Kips

10 Straight Leg Raises

200m Row

High Knee Skips

Ostrich Walk

Zombie Walk

Weightlifting

A1: Deadlift (Heavy Single)

15 mins to find Heavy Single for the day. Not necessarily a PR, just heavy for today.

Gymnastics

A2: Bar Hang (Time)

Max Effort

Both Hands Stay on Bar
Any grip allowed

Metcon

B: Metcon (Time)

28-24-20-16-12

Alternating Arm Dumbbell Snatch 50/35

Burpees

**20min time cap**

Rx+ – Add round of 32

Rx – 50/35

Ad – 35/25

Sd – Other, scale burpee volume

If time-capped, add one second per remaining rep

i.e. 10 reps left = 20:10

4/20/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 Air Squats

Gym Length:

Hurdle Step Overs

Zombie Walk (Kick Hand)

Duck Walk

10 Air Squats

10 Rds Cat Cow

10 PVC Pass Throughs

10 Around the Worlds

Weightlifting

A: Squat Clean (20 mins to find heavy single)

Metcon

B: Metcon (Time)

Welcome Home Kevin

9 Squat Cleans 155/105

21 Pull Ups

6 Squat Cleans

15 Pull Ups

3 Squat Cleans

9 Pull Ups

Rx+ – 185/125

Rx – 155/105

Ad – 135/95, Ring Rows

Sd – Other

4/19/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-Up Quick & Dirty (No Measure)

200m Run

10x Air Squats

10x Standing Pass Throughs

2x Bear Crawl

10x Scap Push-Ups

5-1 Inch Worms

10x Burpees

10x Scap Pull-Ups

3-5min – MOB’s of choice

Weightlifting

Split Jerk (20 mins to find heavy single)

Metcon

Metcon (Time)

Run 400m

6 Rounds

10 Wall Balls

25 Double Unders

Run 400m

Rx+ – 30/20, Unbroken DUs

Rx – 20/14

Ad – 15 DUs / Attempts

Sd – 14/10, 2:1 Singles

4/18/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Assault Bike

2 min Row

10 Air Squats

10 Scap Push Ups

10 Push Ups

10 Scap Pull Ups

10 Ring Rows

1 min Passive Bar/Rings Hang

Gymnastics

Toes-To-Bar (10min EMOM (8 reps))

8 reps each minute

Find a number that you will complete all 10 sets.

If you come off the bar your set is done.

Record smallest set

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

1 Deadlift

2 Strict Pull Ups

3 Push Ups

4 Air Squats

Rx+ – 315/205

Rx – 275/185

Ad – 225/155

Sd – other

4/17/17

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Dynamis CrossFit – CrossFit

Warm-up

Quick Shoulder Warm-up (No Measure)

2 min moderate row

Crab Walk

Bear Crawl

5 Inch Worms

1 min fast row

10 Pass throughs

10 Around the worlds

Barbell Trap Smash

2min each side

Weightlifting

A. : Overhead Squat (Heavy Single in 15 min)

Metcon

B. : Metcon (3 Rounds for reps)

At 0:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Thrusters 95/65

At 5:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Power Cleans 95/65

At 10:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Overhead Squats 95/65

Rx+ – 115/75

Rx – 95/65

Ad – 75/55

Sd – other