Monday
20 min Snatch practice
3 position

EMOTM for 25 Min
5 Pull-ups
10 Push-ups
15 Air squats
If you fail to get a round in take a 1 minute break and then start again.

Tuesday
BS/FS/OHS/DL

3 Rounds
10 Deadlift (275/190)
50 Double Unders

Wednesday
Bench press 10-10-8-8-5-5-3-3
or TGUs 3×35, 3 x 53, 3 x70 (3= each side) Adjust weight accordingly.

EMOTM 20 MIN
Even- 5 Front squats ( from the floor) should be heavy
ODD- 5 Box Jumps 30” or higher

Thursday
15 min pick a goat and work on it

U can either Row/Airdyne or Run.
___________
Row/Airdyne Workout
Row or Airdyne: 5min at moderate pace, 1min easy pace, 1min rest, 5min hard pace, 1min easy pace, 1min rest, 5min of 20sec sprint/40sec easy pace.
___________
Track WOD
Run 1mile
Rest 4 min
Run 800 meters
Rest 3 min
Run 400 meters
Rest 2 min
Run 400 meters

Friday
BS/FS/OHS/DL
Or work up to heavy single squat clean

100 Squats
75 Swings (53/35)
50 Push-ups
25 Deadlifts (185/135)

Saturday
AMRAP 20 min
5 Squat Clean (185/125)
10 Toes to Bar
Run 400 meters

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National Champs
Congratulations Tyler and Scott
2014 State Champions Oakland Junior Grizzlies. If you were training at MCCF SH last summer you probably remember these 2. Nice Job

http://oaklandjuniorgrizzlies.pointstreaksites.com/view/oaklandjuniorgrizzlies/-9063/oakland-junior-grizzlies-midget-a

Monday
BS/FS/OHS/DL
Pick your reps

5 min max clean in lbs(u pick the weight); rest 0 sec
5 min Cindy for total reps; rest 0 sec
5 min row calories
Total score = weight x reps= total lbs lifted + total reps in 5 min Cindy + total cals in 5 min rowed.
Start people at different stations if needed.

Tuesday
Squat Clean Practice
10 min work up to a moderately heavy single.
EMOTM 2 squat cleans with the weight worked up to.

WOD
MIKE “DORK” KENNEDY-BOSTON FD
33 back squats 225/115
15 burpees
33 deadlifts 225/115
15 burpees
33 kb swings 70/53
15 burpees

Wednesday
25 min Snatch (power or squat) practice
Work up to a heavy double

6 sets of 2 snatch pulls
100% snatch weight

Last 10 minutes of class pick a goat and work on it.

If you feel like you need a WOD Row 1000 meters for time or run a max effort 1200.

Thursday
30 Minutes
Muscle up progressions
Or
Turkish get-ups

WOD
5 Rounds
45 sec
AMRAP
Deadlift 225/155

Rest 15 seconds

45 Sec
AMRAP
Double Unders

Rest 15 seconds

Friday
BS/FS/OHS/DL

3 Rounds for time

200 meters farmers walk 2 KBs or DBs (pick your weight)
20 Burpees

Saturday
Bench Mark Saturday- pick your own WOD

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Monday
BS/FS/OHS/DL/BP

WOD
17 Min AMRAP
40 Burpees
30 Thrusters 45/35
30 Burpees
30 Thrusters 95/65
20 Burpees
30 Thrusters 135/95
10 Burpees
30 Thrusters 185/135

Tuesday
20 Min increase weight.
2 hang cleans (just above knee) + 1 Jerk

WOD
For time
Row 300 meters
30 Hang squat cleans 75/55
30 10 meter shuttle runs
30 Hang squat cleans 75/55

Wednesday
BS/FS/OHS/DL/BP

WOD
14 min AMRAP
3 BBO (Burpee box overs 24/20)
15 DU
6 BBO
15 DU
9 BBO
15 DU
keep adding reps by 3 to BBO.
*For work out to be RXd DU have to be unbroken.

Thursday
20 Min 3 positional snatch
Hi-Hang (shoulders even or slightly behind bar, bar in contact with pelvis)
Hang (just above knee)
Low hang (2″ from floor)

WOD
21-15-9
DL 225/115
Pull-ups

Friday
14.5

Saturday
WOD
For time
20 Unbroken pull-ups
Row 500 meters
20 Unbroken pull-ups
Row 500 meters
20 Unbroken pull-ups

*If you cant do 20 unbroken pull-ups. SUB-20 pull ups and run 400 meters.

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Monday
BS/FS/OHS/DL

WOD:
3 RFT
17 Wall Balls
17 KBS 53/35
17 Box Jumps 24/20
17 Burpee’s

Tuesday
20 minute Squats cleans
Work up to a heavy double

WOD:
10 Hang Power cleans 185/115
Then
3 rounds
50 Double unders
25 med ball cleans
Then
10 Hang Power Cleans
185/115

Wednesday
BS/FS/OHS/DL or Bench Press

WOD:
Row for 2 min, Then during the next 2 min max Thrusters 95/65
Row 2 min, then 2 min max power snatches 95/65
Row 2 min,Then 2 min max squat cleans 95/65

Thursday
20 min increase weight:
1 Hang power Snatch
and 1 OHS

WOD:
TABATA mixer
Box Jumps
Burpees
1 arm KB Swings (alternate as needed) 53/35
Mountain climbers.

Friday
Open WOD 14.4

Saturday
WOD:
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders

After WOD 14.4 make up

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Contact us:
Phone: 586 834 7282
eMail: motorcitycrossfit@gmail.com

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Owners Contact Info:
Main MCCF Phone:
(586) 834-7282
Matt DeMinico
mdeminico@gmail.com
(586) 258 8571
Vincent Palazzolo
tacopr624@gmail.com

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