Category: Uncategorized

Skill/Stability/Strength
4 Rounds
a) Weighted Hip Extensions x 10-12
b) Kneeling Dumbbell Shoulder Press x 5-6
c) Barbell Bent Over Row x 10-12

Conditioning–
“Grannie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks after each “round” (135/85)
*Compare to 5/15/ 17

Strength/Skill/Stability
4 Rounds:
a) Push Press x 8
b) Double Handle Bent Row w/landmine x 8
c) Single Leg Split Squat x 8 Each Leg

Conditioning
“4 Rounds of “”Cindy”””
10 Dead Lifts
400m Run
“3 Rounds of “”Cindy”””
12 Dead Lifts
400m Run
“2 Rounds of “”Cindy”””
14 Deadlifts
400m Run

Olympic
20 Minutes to work to a heavy Hang Snatch Double

Conditioning:
10 Min Alternating EMOM
5 Rounds of:
Min 1: 10-12 Thrusters (95/65) [adv: heavier]
Min 2: 10-15 Toes to Bar

Auxiliary

4 Rounds:

A) Upright Row x 10-12

B) Lateral Dumbbell Raise x 10-12

Strength/Skill/Stability
EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 10-12 Dumbbell Push Press – Left
c) 30 Seconds See the Lights, 30 seconds rest
d) 10-12 Dumbbell Push Press – Right
e) 30 Seconds Russian Twists, 30 seconds rest

Conditioning
Run 800
50 Plate G2O (45/25)
Run 400
25 Plate G2O
Run 250
*Compare to 5/17/17

Skill/Stability/Strength
Back Squat
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%

Conditioning
12 Min AMRAP-
20 Double Unders
20 Push Ups
20 Kb Swings (53/35)
20 Air Squats
20 Ab Mat Sit Ups
*total reps = score
Compare to 5/25/16

Auxiliary
3 Rounds:
A) Single Leg Bench Supported Hip Thrusts x 6 each leg
B) Land Mine Twists x 20

Olympic
Every 90 Seconds for 15:00
1 Power Clean + 1 Hang Squat Clean, Climbing

Conditioning
10 Minute AMRAP:
10 hang power cleans
10 Strict Pull Ups
40 Double Unders

Auxiliary

D-Ball over yoke x 30

Strength/Skill/Stability

4 rounds:

A) Single arm kneeling press w/landline x 5 each arm

B) D-ball baby carry x 100′

C) weighted plank x 30 seconds

Conditioning

1,000m/800m Row

30 Jumping back squats (45/35)

400m run

30 push press (95/65)

30 burpees over bar

CrossFit Merced is closed tomorrow (Thursday) for Independence Day

Olympic
EMOM x 5:
Hang Clean Triple
EMOM x 4:
Hang Clean Double
EMOM x 3
1 Hang Clean

Conditioning
15 Minute AMRAP:
12 Kettlebell Swings (53/35)
50′ Walking Lunge w/KB
12 Push Ups

Auxiliary
5 sets of heavy walking sled drag w/harness x 60 seconds

ANNOUNCEMENT: CFM is closed on Thursday for Independence Day. Everyone is invited to do the Independence run in Atwater. Ask a coach for details.

Skill/Stability/Strength
Back Squat

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
2 x 3 @ 90%

Conditioning
5 Rounds:
10 Deadlifts (225/155)
20 Wallballs (20/14)

Auxiliary

Push Finisher

Strength/Skill/Stability

Alternating Tabata for 8 Rounds:
-Strict Pull Ups
-See-The-Lights
-Bus Drivers

Conditioning

20 minute AMRAP:

With a partner, alternating movements…
250m Run
10 Thrusters (115/75)
10 Calorie Row

Skill/Stability/Strength

4-5 Rounds:
A) Double Handle Bent Row w/landmine
B) Strict HSPU x 3-15 (or Wall Climb x 2-3)
C) Weighted Side Plank x 30 Seconds

Conditioning
6 Rounds of 2 Minutes Work/2 Minutes Rest:
10 burpees
10 Toes-To-Bar
Max Front Squats (185/135)

Olympic
Every 90 Seconds for 12:00
3 Hang Power Cleans +
2 Push Jerk (or Split Jerk)

Conditioning
3 Rounds:
10 Clean & Jerk (135/90)
20 Sit Ups
40 Double Unders

Auxiliary

Midline finisher

Skill/Stability/Strength
4 Rounds:
A) Back Rack Step Back Lunges x 5 Each Leg
B) Dumbbell Bench Press x 6 Reps

Conditioning
4 Rounds:
20 Weighted Box Step Overs (20″)
20 Push Ups
400m Run
*Soft Cap

Auxiliary
Tabata Hip Extensions with controlled Tempo

Skill/Stability/Strength
EMOM x 10
Back Squat: 1 Pause Squat (3 Seconds @ bottom) + 1 Back Squat

Conditioning
5 Rounds of 3 Minutes:
15/12 Cal Row
8 Strict Pull Ups [Advanced: 4 Muscle ups]
Max KB Swings in remaining time (53/35) [Advanced: 70/53]
*Start again on rower at 3:00, 6:00, 9:00, and 12:00; No Rest between rounds.  Score is total number of KB Swings.

Olympic
EMOM x 10:
1 Hang Snatch

Conditioning

1k Row
Then, 2 rounds of
20 Dumbbell Push Press
20 Dumbbell Front Squats
500m Row
Then, 2 rounds of
20 Dumbbell Snatch
20 Dumbbell Front Squats

STRENGTH
1) 1 set of heavy Farmers carry x 60 seconds for max distance.
Then,
2) 1 set of unweighted Wall Sit for max time

CONDITIONING
3 Rounds for Time
800m run
40 wallballs

Skill/Stability/Strength
50 Minutes:
a) Strict Pull Ups x 5-10 (add weight if possible)
b) Standing Single Arm Dumbbell Shoulder Press x 8 reps (each arm)
c) Ring Roll Outs x 8 reps
d) Deadlifts x 3 reps
e) 250m ski
h) 20 Calorie Bike
*Rest as needed between sets/movements

Skill/Stability/Strength
4 Rounds:

a) Dips x 30 Seconds
b) Alternating 1-Arm Step Back Overhead Kettlebell Lunge x 12 reps
c) Kettlebell Upright Row w/1-Second hold @ at top x 10-12 reps

Conditioning
3 Rounds of 3 Minutes Work/3 Minutes Rest:

250m Run [Advanced: 400m]
10 Thrusters (135/90)
Then, ME Double Unders with remaining time.

Auxliary
Push Finisher

Skill/Stability/Strength
Back Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

Conditioning
15 Minute AMRAP,
Starting with 3 reps, climb the ladder:
Push Ups
Toes-2-Bar
150m Run
*3 reps on the first round, 4 reps on the 2nd round…

Olympic
EMOM x 10:
2 Hang Power Snatch

Conditioning
20 Power Snatch
20 Overhead Squats
20 Bar Facing Burpees
10 Power Snatch
10 Overhead Squats
10 Bar Facing Burpees
*Compare to 5/25/18.