Hump Day Chipper!!

CrossFit Postal – CrossFit

Metcon (Time)

For time:

Level 3:

50 cal row

50 Box jump overs (24/20)

50 wallballs(20/14)

50 sumo deadlift highpull (95/65)

50 wallballs

50 Box jump overs

50 cal row

Cash out: 800m run

Rx+

Level 2:

Sumo deadlift high pull (75/55)

Rx

Level 3:

Cut reps to 40 of everything!

Scaled

40 minute cap

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Overhead squats and lunges!

CrossFit Postal – CrossFit

Overhead Squat

Every minute on the minute for 10 minutes complete:

1 Snatch balance + 1 Tempo overhead squat (5 second lower to the bottom)

*you choose weight, stay light and work in form/mobility!

*if you struggle with mobility then do 2 Tempo Front squats (5 second lower to the bottom)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

Level 3:

12 Front rack reverse lunge (135/95)

9 Handstand Push-ups

6 lateral Burpees over bar

Rx+

Level 2:

12 Front rack reverse lunges (95/65)

9 Push Press (95/65)

6 Lateral Burpees over bar

Rx

Level 1:

12 Front rack reverse lunge (you choose weight)

9 Pike Push-ups

6 Lateral Burpees over bar

Scaled

Day of the deadlift!

CrossFit Postal – CrossFit

Deadlift

Every 1:30 for 7 Sets (10:30) complete the following:

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

*Set 6 – 90+% x 1 Rep

*Set 7 – 50% x 10 Reps

Metcon (Time)

For time:

Level 3:

25-20-15-10-5

GHDSU’s

Hang Power Clean (115/85)

*3 Bar MU’s after each hang Power Clean set

Rx+

Level 2:

25-20-15-10-5

Sit-ups

Hang Power cleans (95/65)

*3 Burpee Chest to Bar/ Pull-ups after each hang Power Clean set.

Rx

Level 1:

25-20-15-10-5

Sit-ups

Hang Power cleans ( 75/55)

*3 burpee jumping pull-up after each hang Power Clean set

Scaled

15 minute cap

Happy Birthday Gabby!!

CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)

Station 2 – 20/15 Calories of Assault Bike or Bike Erg

Station 3 – 20 Clean and jerks (95/65)

Station 4 – 30/20 cal Row

Station 5 – Rest

Whitten

Announcements

Aerobic Capacity only!
We will meet at Hardin Park Elementary school!
Address: 361 Jefferson Rd, Boone, NC 28607

CrossFit Postal – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
35 minute cap

Tommy V with snatches!

Announcements

Aerobic Capacity only!
We will meet at Hardin Park Elementary school!
Address: 361 Jefferson Rd, Boone, NC 28607

CrossFit Postal – CrossFit

Hang Snatch + 2 Snatches

Take 12 minutes to build to a heavy complex of:

1 Hang Power snatch + 2 Power snatch
Once you have built to a heavy complex and still have time, work on you’re Snatch technique!

Metcon (Time)

Tommy V with Snatches

For time:

Level 3:

21 Snatches (115/85)/12 Rope climbs

15 Snatches/9 Rope climbs

9 Snatches/6 Rope climbs

Rx+

Level 2:

21 Snatches (95/65)/10 Rope climbs

15 Snatches/7 Rope climbs

9 Snatches/4 Rope climbs

Rx

Level 1:

21 Snatches (75/55)/36 Knees to elbow on small ropes or rig

15 Snatches/ 27 knees to elbow

9 Snatches/ 18 knees to elbow

scaled

15 minute cap

Metcon (No Measure)

Aerobic Capacity only!

We will meet at Hardin Park Elementary school!

Address: 361 Jefferson Rd, Boone, NC 28607

10x (fast 300m, slow 200m). No rest b/t reps or sets

1 Rep Max Squat Clean!!

Announcements

Aerobic Capacity only!
We will meet at Hardin Park Elementary school!
Address: 361 Jefferson Rd, Boone, NC 28607

CrossFit Postal – CrossFit

Clean

Take 15 minutes to find a 1 Rep Max Squat Clean.

* If you find you’re 1 Rep Max before the cap, work on Cleans!

Metcon (AMRAP – Rounds and Reps)

The chief modified!

3 Rounds of:

3:00 on/1:00 off

Level 3:

3 Power cleans (135/95)

6 Hand release push-ups

9 Pistol

Rx+

Level 2:

3 Power cleans (115/85)

6 Push-ups

9 Air squats

Rx

Level 1:

3 Power cleans (95/65)

6 scaled push-ups

9 Air squats

Scaled