7.7.15

CrossFit Salinas – CrossFit

Snatch Warm Up (No Measure)

3-5 Dip & Drive

3-5 Muscle Snatch

3-5 Snatch Grip Push Press

3-5 OHS

3-5 Snatch Balance

3 Pos I Snatch

3 Pos II Snatch

3 Pos III Snatch

3 Rounds

Snatch (1-1-1-1-1)

Metcon (4 Rounds for time)

4 x 400m Run

*Rest as needed between each run.

Cool Down (Static Stretch) (No Measure)

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7.6.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Strict Press (3×5)

week 2/6, add 5 lbs

Metcon (Time)

Scaled:

30 Alt DB Snatches (35/25)

30 DB OH Lunges

60 Singles

20 Alt DB Snatches

20 DB OH Lunges

40 Singles

10 Alt DB Snatches

10 DB OH Lunges

20 Singles

Rx:

30 Alt DB Snatches (55/35)

30 DB OH Lunges

30 Double Unders

20 Alt DB Snatches

20 DB OH Lunges

20 Double Unders

10 Alt DB Snatches

10 DB OH Lunges

10 Double Unders

Cool Down- AirDyne Flush (No Measure)

7.4.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

7.3.15

CrossFit Salinas – CrossFit

Clean Warm Up (No Measure)

5-10 Dip, Drive, High Pull

5-10 Clean-Dead Lift

5-10 Front Squat

3-5 Pos I Clean

3-5 Pos II Clean

3-5 Pos III Clean

3 Rounds

Clean (1-1-1-1-1)

week 2 of 6, +5 lbs

Metcon (No Measure)

20 MB Sit Up Throw (20/14)

40 Yrd Sprint

20 Lat MB Slam

40 Yrd Sprint

20 MB Sit Up Throw

40 Yrd Sprint

20 Lat MB Slam

40 Yrd Sprint

20 MB Sit Up Throw

40 Yrd Sprint

20 Lat MB Slam

40 Yrd Sprint

*Not for Time

7.2.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Bench Press (3×5 (+5))

Metcon (Time)

I (Scaled)

25 Thrusters (45/35)

12 Ring Row

20 Thrusters

12 Ring Row

15 Thrusters

12 Ring Row

10 Thrusters

12 Ring Row

5 Thrusters

12 Ring Row

II (Rx)

25 Thrusters (45/35)

12 C2B Pull Ups

20 Thrusters (65/45)

12 C2B Pull Ups

15 Thrusters (85/55)

12 C2B Pull Ups

10 Thrusters (105/65)

12 C2B Pull Ups

5 Thrusters (115/75)

12 C2B Pull Ups

*Scale to Banded or Jumping C2B, but this is still a Scale!

III (Rx+)

25 Thrusters (75/45)

12 C2B Pull Ups

20 Thrusters (95/65)

12 C2B Pull Ups

15 Thrusters (115/75)

12 C2B Pull Ups

10 Thrusters (135/95)

12 C2B Pull Ups

5 Thrusters (155/115)

12 C2B Pull Ups

Cool Down- AirDyne Flush (No Measure)

7.1.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle Up Progression (Skill)

1-Arms extended, knuckles out

2-Ring Row to chest, Knuckles in

3-Transitions

4-Dip

Metcon (AMRAP – Rounds and Reps)

Scaled:

Buy in: 800m Run

5 Hang Power Clean (135-115/95-75)

5 MU Floor Transitions

3 Hang Power Clean

15 Russian KB Swings (44/25)

1 Hang Power Clean

25 Double Unders or 50 Singles

AMRAP 15

Rx:

Buy in: 800m Run

5 Hang Power Clean (185/115)

5 Muscle Up

3 Hang Power Clean

15 Russian KB Swing (53/35)

1 Hang Power Clean

25 Double Under

AMRAP 15

Cool Down (No Measure)

RomWod Session

6.30.15

CrossFit Salinas – CrossFit

Power Snatch Prep (No Measure)

5-10 Dip/ Drive/ High Pull

5-10 Snatch Grip Push Press

5-10 Snatch Grip Dead Lift

3-5 PS I

3-5 PS II

3-5 PS III

3 Rds

Power Snatch (5×2 (+5))

week 2 of power snatch

Metcon (3 Rounds for time)

3 x 500m Row
*Each interval is max effort

*Rest as needed between rds

Cool Down- AirDyne Flush (No Measure)

3-5 min slow pace

6.29.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (3×5 (+10))

Week 2 of Back Squat

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Shoulder to OH- 115/75 (while partner holds overhead)

Bar hopping Burpee (while partner holds prone plank)

3-6-9-12, Then Start from the Beginning

AMRAP 12

Crossfit 6.28.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Gallant (Time)

For Time:

Run 1 Mile with a 20# Medicine Ball

60 Burpee Pull-ups

Run 800m with a 20# Medicine Ball

30 Burpee Pull-ups

Run 400m with a 20# Medicine Ball

15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
To learn more about Gallant click here