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02/12/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

0:00-1:30- 21/15 Cal. Row

1:30-3:00- 18/13 Cal. Row

3:00-5:00- 15/11 Cal. Row

5:00-6:30- 21/15 Cal. Row

6:30-8:00- 18/13 Cal. Row

8:00-10:00- 15/11 Cal. Row

10:00 -11:30- 21/15 Cal. Row

11:30 -13:00- 18/13 Cal. Row

13:00-15:00- 15/11 Cal. Row

Strength

Back Squat

At 0:00

10 Reps @ 70%

At 3:00 Min.

8 Reps@ 75%

At 6:00 Min.

6 Reps@ 80%

At 9:00 Min.

4 Reps @ 85%

At 12:00 Min.

2 Reps @ 90%

Metcon

Metcon (No Measure)

18 Min. AMRAP

9 Power Cleans 135/95

12 HSPU

9 FS 135/95

02/11/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Reps)

Continue to increase for 7 Mins.

1 Pull-Up

3/2 Cal. Airdyne

2 Pull-Ups

6/4 Cal. Airdyne

3 Pull-Ups

9/6 Cal. Airdyne

Strength

Snatch

Snatch Balance

5 Reps @ 40%

4 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

Then…

11 Min. EMOM

1 Squat Snatch

Min. 1 @ 70%

Min. 2 @ 75%

Min. 3 @ 80%

Min. 4: Rest

Min. 5 @ 75%

Min. 6 @ 80%

Min. 7 @ 85%

Min. 8: Rest

Min. 9 @ 80%

Min. 10 @ 85%

Min. 11 @ 90%

Metcon

Metcon (No Measure)

Every 4 Mins. for 6 Rounds

12 Alt. DB Snatches 50/35

12 Burpees Over DB

12 x 10M Shuttle Runs

02/08/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

50 Dubs

50 Sit-ups

20′ Handstand Walk

40 Dubs

40 Sit-ups

20′ Handstand Walk

30 Dubs

30 Sit-ups

20′ Handstand Walk

20 Dubs

20 Sit-ups

20′ Handstand Walk

10 Dubs

10 Sit-ups

20′ Handstand Walk

* Sub HS walk for shoulder

taps or the HS hip sway.

Strength

Snatch

Every 2 Mins. For 10

Complete:

1 set of a 3 Pos. Snatch

Hi-Hang

Hang (above knee)

Hang (below knee)

60%,63%,66%,69%,72%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

15 OHS 95/65

30 Box Jumps

15 T2B

30/21 Cal. Airdyne (Backwards)