1600 SW 17th Ave
Ocala, FL 34471

Month

April 2014

05/01/14

Main – CrossFit the snatch progression will be a tall snatch https://www.youtube.com/watch?v=bafFgBrsgo8 Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) 5 Min AMRAP 3 OHSQ (95/65) 10 Lateral Bar Hops then 2 Min ME Burpee Box Jumps then 5 Min AMRAP 3 OHSQ 10...
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04/30/2014

Main – CrossFit Skill Muscle ups Pull Ups Metcon (Time) 5 Muscle Ups 10 Power Snatch 135/95 4 Muscle Ups 8 Power Snatch 3 Muscle Ups 6 Power Snatch 2 Muscle Ups 4 Power Snatch 1 Muscle Up 2 Power Snatch
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04/29/2014

Main – CrossFit Metcon (AMRAP – Reps) 9 min Ladder 2,4,6,8,10….etc Push press 95/65 front rack lunge Back Squat (65% x 5, 75% x 5, 85% x 5+ Off 90%1RM)
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04/28/2014

Main – CrossFit Skill Hand Stand Push UP Metcon (Time) 5 Rounds 6 Deadlift (RX+ 275/185, RX 225/155) 30 Dubs (RX+ UB) 6 HSPU
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04/26/2014

Main – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 thrusters 95/65 50m Barbell carry 5 Back Squats 50m Barbell Carry 4 Muscle Ups
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04/25/2014

Main – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#
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04/24/2014

Main – CrossFit Skill Snatch Progression Snatch Drops Metcon (AMRAP – Reps) 9 Min Ladder 2,4,6,8,10,etc…. Wall Balls Sit Ups
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04/23/14

Main – CrossFit Skill Pull Ups Metcon (Time) 10 Rounds 10 box jumps 24/20 10 Pull ups 20 min cap
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04/22/2014

Main – CrossFit Metcon (AMRAP – Reps) 3 Min Run 1 lap then ME Hang Power Snatch 135/95 3 Min Run 1 Lap then ME Hang Power Clean 135/95 3 min Run 1 Lap then ME dead lift 135/95 (RX+ will be 400m Run)) RX+ will be coaches not athletes discretion!! SX 95/65 Back Squat...
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04/21/2014

Main – CrossFit Metcon (Time) Run 1 Lap with KB (53/35) 21-15-9 KB swing KB Goblet Squat Run 1 Lap 21-15-9 KB swing KB Goblet Squat Run 1 Lap with KB
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