1600 SW 17th Ave
Ocala, FL 34471

Month

September 2014

10/01/14

Main – CrossFit Skill 3-3-3-3-3 Snatch Work to a heavy 3 set 15 min cap Metcon (AMRAP – Reps) 9 min Ladder 2, 4, 6, 8, 10 etc… Push press 95/65 Burpee over bar (lateral) Snatch Balance (3-3-3-3-3)
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09/30/14

Main – CrossFit Team day!!! Metcon (AMRAP – Rounds and Reps) teams of 2 15 min AMRAP 10 wall balls 20/15 5 dead lifts 225/155 5 jumps 24/20 You go I go format Partner a will complete 1 full round befor partner b goes
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09/29/14

Main – CrossFit Skill Hang power snatch Adv. Hang power snatch 3-3-3-3-3 Metcon (Time) 21-15-9 Hang power snatch 75/55 (RX+ 95/65) Pull up (RX+ C2B) Start each round with a 400m run 20 min cap
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09/27/2014

Main – CrossFit Metcon (AMRAP – Reps) Death by burpee box jump RX 24/20
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09/26/14

Main – CrossFit Skill Sled push Metcon (AMRAP – Reps) 15 min AMRAP 50-40-30-20-10-10-20-30-40-50 Dubs ( scale triple the number ) 80ft sled sprint after each round (Empty sled) If you finish the cycle before 15 min start over
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09/25/2014

Main – CrossFit Strength Deadlift 65% x 5, 75% x 5, 85% x 5 based off of 90% of 1RM Metcon (Time) For time 30 deadlift 135/95 400m run 20 back squat 135/95 400m run 10 shoulder 2 overhead 135/95
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09/24/2014

Main – CrossFit 1rm snatch day (Must be squat snatch if not you may power snatch and overhead squat) You will pick one of the 3 wods to do. If you can’t do Amanda prescribed you can do Isabel if you can’t do Isabel prescribed you will do randy if you can’t...
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09/23/2014

Main – CrossFit Team day!!! Metcon (Time) Teams of 2 5 rounds 12 hang power clean 155/105 24 box jumps 24/20 160 buddy carry 80ft then switch (Piggy back style)
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09/22/2014

Main – CrossFit Skill Thruster Beg. / int. fundamentals Adv. Work to heavy squat clean thruster Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups
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09/20/2014

Main – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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