02 September 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Push Jerk (5 x 2)

@ 85%

WOD

Metcon (Time)

12-9-6

Push Jerk (135/95)

Chest to Bar

*RX+: 155/105

Mobility

Athlete’s Choice

Buy Out

40 Weighted Ab Mat Sit Ups (45/25)

Learn More

01 September 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (5 x 2)

@ 85%

WOD

Metcon (Time)

6 RFT

100 Meter Run

15 Deadlifts (135/95)

25 Double Unders (1 minute of attempts)

Mobility

Hamstrings and Achilles

*Banded Stretches

*Before and after strength and WOD

Buy Out

Athlete’s Choice

Learn More

31 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Ring Work: Muscle Up Progressions

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*HRPUs

Mobility

Shoulders

Buy Out

Athlete’s Choice!

Learn More

28 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Front Squat (3 x 3 x 3 x 3 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Front Squats (95/65)

8 KB Swings (1.5/1)

Mobility

Triceps

Buy Out

Farmer’s Carry with KB from WOD–4 down and backs (switch hands at turn around point)

Learn More

27 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Get ready for partner WOD!

WOD

Metcon (Time)

Partner WOD

250 Meter Row

5 Burpees

*Partner 1 starts rowing, partner 2 waits. As soon as partner 1 gets off the rower, he/she does 5 burpees. Partner 2 can start rowing as soon as partner 1 gets off the rower. Continue the cycle.

*RX: Both partners complete 10 rounds.

*RX+: Both partners complete 20 rounds.

Mobility

Shoulders

Buy Out

Buddy Carries–Down and back 4 times (switch at turn around point)

Learn More

26 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Handstand Work

WOD

Metcon (Time)

50 Box Jumps (24/20)

25 Deficit Push Ups (45/25)

40 Box Jumps (24/20)

20 Deficit Push Ups (45/25)

30 Box Jumps (24/20)

15 Deficit Push Ups (45/25)

20 Box Jumps (24/20)

10 Deficit Push Ups (45/25)

10 Box Jumps (24/20)

5 Deficit Push Ups (45/25)

*RX+: HSPUs

Mobility

Achilles

Buy Out

50 Double Unders

Learn More

25 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Clean (5 x 3)

*Use 80% of your 1 RM for all sets

WOD

Metcon (Time)

3 RFT

10 Power Cleans (155/105)

20 HRPUs

Mobility

Triceps

Buy Out

4 Down and Back Waiter’s Carry (45/25)

Learn More