Monday
25 Min C&J

Work up to a heavy single

10rounds, not for time of
2x TGU – each arm
1x :90 plank hold (scale time if needed)

Tuesday
Track day
5 rounds of Cindy (modify as needed this should take no longer than 5 minutes MAX)
5 pull ups
10 Push Ups
15 Air Squat
Rest 2 minutes
8 Suicide runs
(10 yards, 20 yards, 30 yards, 40 yards).
+ 5 Burpees
*Start every 2 minutes

Wednesday
25 minute to Snatch
Work up to a heavy single

5-10-15
Back Squat (245/175)
Box Jump (24/20)
1:1 work to rest ratio
-This just means you will rest between rounds the same amount of time each round prior took you-

Thursday

40yard bear crawl (the entire length of GYM)
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl
Then:
A1) Bench Press 3-5 reps, :60 rest, x4
A2) ME handstand push ups, 2 min rest x4
Then:
40Y bear crawl
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl

Friday
BS/FS/OHS/DL/PP/PJ

AMRAP 10 Minutes Up Ladder:
5 Wall Ball, 5 Burpees
10 Wall Ball, 10 Burpees
15 Wall Ball, 15 Burpees
etc

Saturday
5 Rounds

10 Alternating Front Rack Lunges (115/85)
5 Front Squat (115/85)
15 Box Jump (20″)

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Monday
20 minutes Snatch practice
1 Snatch pull
1 Snatch from pos 2
5×3
Do 1 pull then snatch from Pos 2, drop the weight, re-grip and do 2 more times. That is 1 set.

WOD
For time
30-20-10
DB Hang Power Snatch (Heavy)
Sit-ups
*Switch hands as needed for DB Snatches

Tuesday
BS/FS/OHS/DL/BP

WOD
FOR TIME
Opposing ladder
25-20-15-10-5
5-10-15-20-25
Swing (70/53)
Wall Ball

Wednesday
Track day
EMOTM for 10 min
Even- 45 sec Plank holds
ODD- 45 seconds of Flutter kicks
Partner up
10- 500 meter rows
You row 500 and then your partner rows 500 meters
*Pick a partner that is close to your endurance level. Looking for 1:1

Thursday
20 Min C&J Practice
1 clean pull
1 clean from pos 2
1 Jerk
5×2
Do 1 pull then 1 clean from Pos 2, then jerk, drop the weight, re-grip and do 1 more time. That is 1 set.

WOD
21-15-9
Front squats 135/95
Box Jumps 24/20
40 Double Unders after the set of 21/15 and 9

Friday
Bulgarian Split squats
5-5-5-5-5 (each leg gets 5 reps out front). Increase load

WOD
15-12-9
Thrusters 135/95
Burpees

Saturday
Benchmark Saturday

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Monday
BS/FS/OHS/DL/BP
WOD
“RYAN”
5RFT
7 Muscle Ups
21 Burpees

Tuesday
20 Min C&J Practice
1 pull+ Clean from position 1+ Jerk: 5×2

WOD
10 Min Squat clean CONGO LINE
Find 5 people comparable in strength. Pick a heavy weight and then go one after another with minimal rest.
OR group of 5 together with separate bars/weights and go one after another.

Wednesday
TRACK DAY
“Jerry”
Run 1 mile
Row 2 K
Run 1 mile

Thursday
BS/FS/OHS/DL/BP

WOD
5 RFT
20 DB Snatches (Heavy/Alt Arms each rep)
20 Burpees

Friday
30 minutes Snatch practice
1 pull+ Snatch from position 1: 5×3

WOD
EMOTM 10 min
FS- you pick the weight and REPs. Make it challenging
*From the floor

Saturday
4 Rounds for time
Run 800 meters
15 Burpees
30 KB swings 70/53
Rest 4 min

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Monday
BS/FS/OHS/DL

7 Rounds
3 Deadlifts (315/205)
6 Clapping Push-ups
9 Toes to Bar

Tuesday
15 min TGUs

Track Day
1 mile X 3
Rest 5 min between runs

*Alternate Rowing-1600m x 3
rest 5 min between rows

*Airdyne- 7 min x 3
Moderate pace the first 5 min and then 90% the last 2 minutes.
Rest 5 min between rounds

Wednesday
BS/FS/OHS/DL (25 min try 1 1/4 squats for a change of pace)

FOR TIME
“Masters WOD#4
100 Pull-ups
100 Wall Ball Shots

Thursday
20 Min Snatch for doubles
*Bar on ground only long enough to re-grip

3 Rounds
10 Power Snatch (115/75)
20 Box Jump (24/20)

Friday
BS/FS/OHS/DL (25 min Go heavy)

3 Rounds
10 Clean and Jerk (115/75)
20 Burpees

Saturday
FOR TIME
90 Double Unders
80 Walking Lunges
70 Sit-ups
60 Swings (53/35)
50 Burpees
40 Back Squats (115/75)
30 push ups
20 Calorie Row
10 Handstand Push-ups
5 Rope Climbs
*back squat is from the floor

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Monday
Snatch Practice complex
3 position (high hang/Above the knee/below the knee) and 1 OHS…

WOD
20-16-12-8-4
DB Snatch (“heavier”)
&
Wall Ball 20/15

Tuesday
BS/FS/OHS/DL

TRACK DAY
3 Rounds
800m/400m/200m

*Run 800 rest 60/75 or 90 sec, Run 400 rest 60/75 or 90 sec
Run 200 rest 60/75/90 sec

Rest 5 min between rounds

** Rest period depends on your recovery cycle.

ROWING
Row Workout
2000m at moderate pace that includes 4x100m at max effort surges within 2000m interval, 3 min rest
1500m at moderate pace that includes 3x100m at max effort surges within 1500m interval, 3 min rest
1000m at moderate pace that includes 2x100m at max effort surges within 1000m interval, 3min rest
500m at moderate pace that includes 1x100m at max effort surges with 500m interval, 3min rest

Wednesday
1-1-1-1-1-1-1
Power Cleans

WOD
“Nasty Girls”
3RFT
50 Air Squats
7 Muscle Ups
10 Hang Power cleans 135/95
*Sub 14 pull ups for the 7 MUs if needed.

Thursday
BS/FS/OHS/DL

100 Deadlifts 185/135
*EMOTM complete 5 Burpees, start with DL

Friday
20 min-Bench press
Or
TGUs, work up in weight

10-1 FS 185/135
&
1-10 TTB

Opposing ladder. 10 front squats from the floor and 1 TTB, 9 FS and 2 TTB. And so on.

Saturday
FREE FIT

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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

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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