09/25/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Row 250 meters

10 Pressing snatch balance

10 Pogo jumps

10 Medicine ball push-up

10 PVC pass throughs

10 Forward/back jumping jacks

10 meter Crab walk (forward and backward)

10 meter Knee hugs

10 Arm circles

10 Ankle rotations (each side)

Gymnastics

Gymnastics

15 Minutes of Practice

Metcon

Metcon (Time)

For Time:

21 Overhead Squats, 60/40 kg

21 Bar Facing Burpees

50 Double-Unders

15 Overhead Squats, 60/40 kg

15 Bar Facing Burpees

50 Double-Unders

9 Overhead Squats, 60/40 kg

9 Bar Facing Burpees

50 Double-Unders

09/24/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 meters

10 Jumping pull-ups

10 Downward dog push-ups

10 meter Spiderman lunge

10 Ring rows

10 Handstand shrugs

10 Fire hydrant circles (each side)

30 seconds Hollow body hold on bar

Weightlifting

Deadlift (15 minutes to a 1RM)

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Front Squats: 60/42.5 kg

Spartan Prep

Metcon (Time)

Teams of 2

1200m Plate Run, 20 kg

60 Plate Ground to Overhead, 20 kg

60 Pull-Ups

800m Plate Run, 20 kg

40 Plate Ground to Overhead, 20 kg

40 Pull-Ups

400m Plate Run, 20 kg

20 Plate Ground to Overhead, 20 kg

20 Pull-Ups
The partners must do the run together. They can carry the plate together or switch back and forth.

Break up the reps of the plate ground to shoulder and pull-ups any way you want.

Weightlifting

CrossFit Liberty – CrossFit

Snatch (Double)

Snatch Pull (5 x 4)

Snatch Balance (5 x 3)

Back Squat (+ SGPP 3+1 5Sets)

Russian Twists

Tabata

09/22/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

5 Ladder drills: One foot in, two feet in, ickey shuffle, in & out laterals

5 Medicine ball push-up

5 Downward dog push-ups

10 meter Pigs on ice skates

5 Tuck to open

10 Headstand to push-up

10 Overhead Plate Press

10 Squat to stand

10 High knees with toe touch (each side)

10 Arms (over and back)

5 jumps Box jump progression

10 Cossack squat (each side)

Weightlifting

Barbell Row (1 x 5 @ 40% of 90%)

Barbell Row (1 x 5 @ 50% of 90%)

Barbell Row (1 x 5 @ 60% of 90%)

Metcon

Metcon (Time)

25 Calorie Row

35 Push-Ups

15 Jerks, 70/45 kg

35 Box Jumps, 30/24″

15 Jerks, 70/45 kg

35 Push-Ups

25 Calorie Row

09/21/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Run 200

10 meter Pigs on ice skates

12 Downward dog push-ups

12 Leg lifts

12 PVC pass throughs

12 Handstand shrugs

6 V ups

6 Down and up (PVC or bar)

6 Headstand to push-up

10 meter Inchworm

Weightlifting

Front Squat (1 x 5 @ 40% of 90%)

Front Squat (1 x 5 @ 50% of 90%)

Front Squat (1 x 5 @ 60% of 90%)

Metcon

Metcon (2 Rounds for reps)

3 Minute AMRAP

5 Hang Power Snatch, 60/40 kg

10 Toes-to-Bar

10 meter Handstand Walk

Rest 2 minutes

5 Minute AMRAP

10 Hang Power Snatch, 60/40 kg

15 Toes-to-Bar

15 meter Handstand Walk

Rest 2 minutes

Metcon (Time)

For Time:

25 Hang Power Snatch, 60/40 kg

50 Toes-to-Bar

50 meter Handstand Walk