6.2.15

6.2

Mobility/Warm Up

HSPU Progression – 15 minutes

For Time:
200M Med Ball Carry (20/14)
20 KB Cleans – 2:1 AHAP
30 HR Push-Up’s
40 Ft Bear Crawl
400M Med Ball Carry (20/14)
20 Burpees
30 Double Unders (or DU attempts – NO SINGLES)
40 KB Lunges
200M Med Ball Carry (20/14)

Cool Down/Stretch/Foam Roll

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6.1.15

6.1

Mobility/Warm Up

Lift: Deadlift – EMOM for 10 rounds – 3@75% 1rm

5RFT:
2 Wall Walks
6 OHSquats @60%
8 T2B

Cool Down/Stretch/Foam Roll

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5.29.15

5.29

Mobility/Warm Up

Lift: Front Squat – 15 minutes to find your 1rm

12min AMRAP
12 Wallballs (20/14)
9 Box Jumps
6 Burpees

Cool Down/Stretch/Foam Roll

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5.28.15

5.28

Mobility/Warm Up

For Time – No Cap
100m run
5 Power Snatch @40%
200M Run
10 Power Snatch
300M Run
15 Power Snatch
400M Run
20 Power Snatch
300M Run
15 Power Snatch
200M Run
10 Power Snatch
100M Run
5 Power Snatch

Cool Down/Stretch/Foam Roll

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5.27.15

5.27

Mobility/Warm Up

Behind the Neck Jerk – Review/Instruct, followed by 12 mins to work up to a heavy single

8 RFT – Base everything on OHSquat KB weight
4 KB OHSquats (2:1)
6 KB Lunges (2:1)
8 KB Alternating Single Arm Swings (2:1)
100M KB & Med Ball Carry ( Yes we know it’s awkward )

Cool Down/Stretch/Foam Roll

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5.26.15

5.26

Mobility/Warm Up

Murph Recovery Stretching/Rolling

3RFT:
12 Deadlifts @60% of Hang Clean 1rm
9 Hang Cleans
6 S2OH

Tabata: Ring Dips & Hollow Body Hold – Score lowest reps

Cool Down/Stretch/Foam Roll

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5.25.15

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5.23.15

5.23

11a

Yoga

yogasnatch

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5.22.15

5.22

6 & 7p classes will be canceled tonight. Please come join us at the Friday Night Lights event at Crossfit Melee.

2615 South Roan St.
Johnson City, TN 37601

*Directly behind the Church, across from Tipton-Haynes.

Mobility/Warm Up

Lift: Hang Snatch – EMOM for 8 rounds – 4@75% 1rm

3RFT:
3 Muscle Up
6 Dead Lift
9 HSPU
12 Goblet Squat
200M Run

Cool Down/Stretch/Foam Roll

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5.21.20

5.21

Mobility/Warm Up

8min AMRAP:
8 Burpee Box Jumps (24/20)
8 Push Press @65%

Rest 4min

8RFT:
8 Wall Ball (14/20)
8 DU (SU/2:1)

Cool Down/Stretch/Foam Roll

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