Monthly Archive:June 2017

06.07.17

CrossFit AOA – CrossFit

A: Deadlift (6×3 @ 75%)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 KBSW 53/35

10 Box Jumps 24/20

20 Double-unders (60 singles)

C: Durante Core (No Measure)

5 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Second Hollow Hold

– Rest 1 minute –

06.06.17

CrossFit AOA – CrossFit

A: Front Squat (4×5 @ 75%)

B: Metcon (Time)

7 RFT:

7 Hang Power Cleans 155/105

7 Strict HSPU

06.05.17

CrossFit AOA – CrossFit

Bring a watch today!!!

A: Power Snatch + Squat Snatch (5 x (1+1) @ 70% (of snatch))

B: Metcon (Time)

10 RFT:

100m Sprint

– Rest 90 seconds between rounds –

06.03.17

CrossFit AOA – CrossFit

A: Metcon (Time)

Teams of 2:

60 Calorie Row

50 Burpees Over Bar

40 Squat Cleans 135/95

60 Toes-to-bar

40 Squat Cleans 135/95

50 Burpees Over Bar

60 Calorie Row
Splits reps however you want.

One person working at a time.

06.02.17

CrossFit AOA – CrossFit

A: Clean and Jerk (Work up to heavy single)

B: Metcon (Time)

For time:

21-15-9

Shoulder to Overhead 135/95

Box Jump Over 24/20

-3 Rope Climbs after each round-