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02/07/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Mash/ROMWOD

Metcon

Metcon (No Measure)

15-5-15

Bear Crawl (M)

SDL 115/80

Then…

15 Min. EMOM

Min. 1- 30 Singles (Unbroken)

Min. 2- Rest

Min. 3- Max Struct Pull-Ups

Skills

Warm-up (No Measure)

Kipping

Metcon

Metcon (Time)

Partner WOD

100 Push-Ups

100 GHD Sit-Ups

100 Push Press 95/65

2500M Row

*Split Work as needed.

2/7/18

By: 0

CrossFit Seek and Destroy – Bootcamp

Add an exercise each round
(First 7, then first 7 and second 7, then first 7 second 7 and third 7 …..and so on until you have completed them all)

7 push press
7 tricep push ups
7 tricep extensions
7 TRX row or ring row
7 halos e/s
7 prayer hands
7 hammer curls
7 rainbows e/s
7 KB high pull
7 reverse flys
7 reverse curl to press
7 free hang with knee ups
7 WOH sit ups
7 burpees

02/06/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Clean (1)

+: Front Squat (1)

+: Push Jerk (1)

+: Split Jerk (1)

Work to a heavy weight that allows you to complete all 4 movements without dropping the bar.

Metcon (Time)

30-20-10 reps for time of:

Front squat 90/65

Toes-to-bar

Cal. Row

02/06/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

3 Rounds

500M Row

50ft. Dbl. KB Walking Lunge 53/35

Strength

Bench Press

5×5 Bench Press

Building to a Heavy Set of 5

*After Each Set*

Max Strict Deficit Ring Rows

Followed By

100 Banded GM

100 Banded Pull-Aparts

*Partion as you wish

Metcon

Metcon (No Measure)

“Sole Cycle”

3 Rounds of 5 Min. AMRAP

15 Bar Over Burpees

21 Power Cleans

27/21 Cal. Airdyne

-5 Min. Rest-

Rd. 1- 175/115

Rd. 2- 155/105

Rd. 3- 135/95

2/05/2019

By: 0

CrossFit Seek and Destroy – CrossFit

Weightlifting

Bench Press (1×5@60%, 1×5@70%, 2×4@75%, 2×3@80%)

Metcon

Metcon (AMRAP – Reps)

Open Prep

Every 90 secs. For 6 rounds complete

(9 Min. Total)

7/5 Cal. Airdyne

4 Sandbag Cleans 100/75

6 SA DB S2OH (6 ea. side) 50/35

-3 Min. Rest-

Max reps in 3 Mins. of

1-2-3-4-5 etc.

Alt. DB Snatch 50/35

BBJO

02/05/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

Every 4 Mins. for 12

10 GHD Sit-Ups

15/12 Cal. Row

10 HSPU

Strength

Snatch

Snatch Pull+Hang High Pull+Hi-Hang Snatch

2×3@45%

2×2@55%

3×2@60%

Power Snatch

7×1

*Build in weight staring back at 45%

Drop Snatch

4×2@BB

Metcon

Metcon (AMRAP – Reps)

6 RFT

25 Dubs

5 Power Snatches 115/85

25 Dubs

5 C2B

*10 Min. Cap

-Rest 1 Min.-

At 11:00

3 Min. AMRAP

Snatches 155/105

2/5/19

By: 0

CrossFit Seek and Destroy – Bootcamp

1 Min each x 3 rounds
Weighted Alt lunges
Jump squats
Singles

Then 200 m run

1 Min each x 3 rounds
Weighted Calf raises
Touch downs
Air dyne

Then 200 m run

1 Min each x 3 rounds
Weighted squats
Wall balls
Full jacks

Then 200 m run

02/04/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

11 Min. EMOM

Clean & Jerk

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%

Strength

Front Squat

5 Min. EMOM

1 Front Squat

*Building in Weight

Then…

5 Sets of 2

Pausing Jerk

63%, 68%, 73%x3

2 second pause in dip and catch.

Metcon

Metcon (Time)

21-15-9:

KB Swings 70/53

BJO

FS 135/95