June 29, 2017

Warm Up - 20 Minute Cap

Metcon - 18 Minutes

AMRAP x 4

Buy In - 50 Double Unders

In remaining time AMRAP of:

9 Deadlifts 135/95

20 Wall Balls 20/14

-Rest 3 Minutes-

AMRAP x 4

Buy In - 50 Double Unders

In remaining time AMRAP of:

6 Deadlifts 225/155

20 Wall Balls 20/14

-Rest 3 Minute...

June 27, 2017

With a 30 minute running clock:

Warm Up and then..

Strength 1: Front Squat w/3 sec pause at bottom 6 x 3 @ 65% FS 1RM

Strength 2: Behind the Neck Snatch Push Press (K Press) 3×10 @ 60% PP 1RM

Metcon: For Time

⦁ 21 Bar Facing Burpees

⦁ 10 BB Front Rack Lunges 155/105

⦁ 21 C2B...

June 27, 2017

With a 30 Minute Clock

1. Warm Up

2. Strength: Jerk Stance Strict Press 5×5
Strength 2: Split Jerk 5x3

3. Metcon: For Time
12-9-6
Ring Muscle Ups
Squat Clean Thrusters 115/75

4. Accessory Work (optional):
3 Sets
200m HEAVY sled drag
(rest 4-5 min between)
 

June 26, 2017

1. WARM UP & ACTIVATION - 3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

45s second Samson Stretch each side

Followed by… Snatch Barbell Warmup (all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotation...

June 22, 2017

1) Foam roll

2) Metcon - 10 RFT
250m Row @ 90%
10 burpees over the rower
250m Row @ 90%
Rest 2 mins 

June 21, 2017

Warm Up (10-15 mins)

Strength (20 mins)
100 Front Squats @ 55% 1RM

Metcon
AMRAP x 7
Wallballs 20/14
5 Deadlift EMOM 225/155 

June 21, 2017

With a 30 min running clock:
Warm Up and then..
Strength 1:
Snatch Sots Press 5×5 @ 65% Snatch 1RM

Strength 2:
Snatch Balance 4×2 @ 70% Snatch 1RM

Strength 3:
Back Squat 6×3 @ 80% 1RM

Metcon:
For Time
⦁ 60 Cal Row
⦁ 20 TTB
⦁ 40 Cal Row
⦁ 40 TTB
⦁ 20 Cal Row
⦁ 60 TTB

Accessory W...

June 20, 2017

With a 30 minute running clock:

Warm Up


Strength:
2 Clean Deadlift + 1 Hang Squat Clean (8 sets building to a heavy)

Strength 2:
Strict Press from split stance 5×5

Strength 3:
Push Jerks 4×2

Metcon
For Time:
* 80 Double Unders
* 40 Wall Balls 20/14
* 20 Chest to Bar
* 40 Wall Ba...

June 19, 2017

Warm Up (10-15 mins)

Weightlifting/Strength - EMOM x 12
Power Snatch + Overhead Squat + Squat Snatch
1st set @ 50%
2nd set @ 55%
3rd set @ 60%
and then reset back to 50% and start over on 4th & 8th set

Metcon - AMRAP x 15
60 Double-Unders (2:1)
30 Abmat Sit Ups
15 Overhead Squat...

June 16, 2017

Warm Up

Strength:
Back Squat 5×4 @ 85% across

Strength 2:
BB Good morning 3×8-10 @ 65% BS 1RM across

Metcon
3 Rounds
* 30 Cal Row
* 30 Alt KB Snatch 50/35#

*Rest 5 mins

3 Rounds
* 30 Cal Row
* 30 KB OHS 50/35# (One Kettlebell)

Accessory Work:
4 Sets
Banded Leg Curls x20
Rest 60 Sec
...

Please reload

Recent WODs

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Instagram Social Icon

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com