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01/22/2019

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Dynamis CrossFit – CrossFit

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Weightlifting

Clean (build to heavy single *aim for 80-90% of 1RM )

*increase 5-10# from last week. Warm up with at least 20 light reps.

Weightlifting

Hang Power Clean (2 x 30 sec Max Reps w/ a one minute rest)

@ 60% of above

*aim to improve on previous score.

Try not to set the bar down.

Metcon

Metcon (Time)

WOD

3 Rounds

10 Power Snatches 95/65

10 OH Lunges 95/65

10 Bar Facing Burpees
RX+ Do Squat Snatches

1/21/2019

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Dynamis CrossFit – CrossFit

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Gymnastics

8 Minute EMOM

Even – 30 sec Max Strict Toes To Bar

Odd – 30 sec Max Handstand Push Ups
Scale handstands with handstand hold, strict push ups or planks. Scale toes to bar with straight leg raises or dragon flags.

Strength

Back Squat (1. Back Squat 4 x 3 @ 80% of 1RM *Increase 5-10# )

Beginners should do 5×5 light.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
One minute of each. Scale SDHP with a kettlebell. Box jumps with step ups.


Open Ready – Week 1 Day 2

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Dynamis CrossFit – CrossFit

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Strength

Clean (1×1)

Build to a Heavy Single (aim for 80-90% of 1RM)

Hang Power Clean

2 sets of 30sec Max Effort @ 60% of above

*rest 1 minute between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP x 7

1 Deadlift 225/155

1 Box Jump 30/24

2 Deadlift 225/155

2 Box Jump 30/24

3 Deadlift 225/155

3 Box Jump 30/24

4 Deadlift 225/155

4 Box Jump 30/24

**Continue adding one rep for each movement for as many reps as possible

Open Ready – Week 1 Day 1

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Dynamis CrossFit – CrossFit

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Gymnastics

EMOM x 8

Even – 30 sec Max Strict T2B

Odd – 30 sec Max HSPU

Strength

Back Squat

4 x 3 @ 80% of 1RM

Metcon

Metcon (AMRAP – Reps)

AMRAP x 3

9 Power Cleans 135/95

9 Front Squat 135/95

Max Lateral Burpee Bar Overs

Rest 1 Minute

AMRAP x 3

15 Power Cleans 115/80

15 Front Squat 115/80

Max Lateral Burpee Bar Overs

Rest 1 Minute

AMRAP x 3

21 Power Cleans 95/65

21 Front Squat 95/65

Max Lateral Burpee Bar Overs
* Score = Total Burpees