4/20/2018

CrossFit Rock Solid – CrossFit Snatch *Build to a heavy 1 rm Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 2,2,4,4,6,6,8,8… Overhead squat 95/65 Toes to bar* A round is a completed set. Completing sets 8,8 earns you 4 rounds. Additional reps while working on 10,10 will be added to 4 rounds.

04/19/2018

CrossFit Rock Solid – CrossFit Front Rack Box Squat (5-5-5-5-5) Build to a heavy set Metcon (Time) 5 rounds 8 Burpees over Bar 10 Hang Power Clean 135/95 (60% of clean) 30 double unders

04/16/2018

CrossFit Rock Solid – CrossFit Sumo Deadlift (5-5-3-3-1-1-1) *Build to a 1 rep max Metcon (Time) 21-15-9 Cal on rower Box jumps 24/20 burpees

04/18/2018

CrossFit Rock Solid – CrossFit Push Press Metcon (Time) Partner WOD Double “FRAN” 42-30-18 thrusters 95/65 pull ups

04/17/2018

CrossFit Rock Solid – CrossFit STRENGTH 3 rounds max weighted push ups 45/25/10 15 band pull aparts 45 sec l sit hold on parallettes rest 2 min Metcon (Time) Partner WOD 8 rounds 15/12 cal on bike 20 kettle bell swings 24/16 1 suicide ladder *after round is completed partners switch

04/14/2018

CrossFit Rock Solid – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 25 min AMRAP 40m stone carry 115/65 40 toes to bar 400 meter run

04/13/2018

CrossFit Rock Solid – CrossFit Hang Power Clean *Build to a 3 rep max Metcon (Time) Partner WOD 21-18-15-12-9-6-3 Hang Squat cleans 155/110 or 70% of strength In Sync burpees facing bar *Complete cleans in sets of 3

04/12/2018

CrossFit Rock Solid – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 meter handstand walk (sub 5 wall walk) 20 alt DB snatch 50/35 400 meter run

04/11/2018

CrossFit Rock Solid – CrossFit Bear Complex (*Retest from 1/6/2018) Power Clean Front Squat Push Press Back Squat Second Push PressComplete all 5 movements 7 times without dropping the bar. Do 5 sets of this adding weight each time. Goal is max weight.

04/10/2018

CrossFit Rock Solid – CrossFit STRENGTH 10 min EMOM Even – 30 sec max strict pull ups (8-10 range for banded) Odd – 20/10 meter plank walk Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 30 sit ups 30 wallballs 20/14 300 meter row

04/09/2018

CrossFit Rock Solid – CrossFit Front Squat (5-5-3-3-1-1-1) *Build to a 1 rep max Metcon (Time) 3 rounds 50 double unders /100 singles 40 push ups /from knees 30 kettlebell swings 24/16kg 20 med ball cleans 20/14# 10 toes to bar / med ball sit ups

04/07/2018

CrossFit Rock Solid – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks (95/65) Relay style. Every 6 rounds, weight increases by (20/10)

04/06/2018

CrossFit Rock Solid – CrossFit Squat Clean Thruster *Build to a heavy 1 rep Metcon (Time) 6 rounds 5 squat clean thrusters 155/110 2 rope climbs

04/05/2018

CrossFit Rock Solid – CrossFit Back Squat *Build to a 1 rep max! Metcon (Time) 5 rounds 30 Mt climbers (l+r=2) 20 kettlebell swings 24/20 10m goblet lunge