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Saturday

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Prep

Warm-up (No Measure)

5 1 Arm KBS/Side

5 1 Arm KB Deadlifts/side

10 Groiners

10 Push Up To Down Dog

5 Box Jump

Metcon

Metcon (Time)

3 Rounds

21-Cal Row/Ski

15-Burpees Over Bar

9-Thrusters(115/85)

Metcon (AMRAP – Rounds)

16 min AMRAP:

Sled Sprint

10 DB Snatch

15 V-Ups

20 Ball Slams

09/22/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

5 CS bear hug + chest press

15 banded glute walk

10 cal row

5 GHD w/5 sec hold at top

As group 5-PS,OHS,snatch balance, zotts press

Strength

A: Deadlift (3x 5,3,1 up to new 1 rm)

Metcon (Weight)

3 x through

10 DB chest press

15 BB curl

10 SA SL Db RDL

Metcon

Metcon (AMRAP – Rounds)

6 min

8 PS

8 high box jump

Metcon (Time)

Buy in

20 T2B each

20 push -up

1 mile partner run

20 T2B

20 push-up
15 min cap

09/21/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 trap 3 per arm

15 banded glute walk

10 KBS

10 goblet squat

5 each- PS,snatch balane, drop snatch, sotts press

Metcon

Metcon (AMRAP – Rounds)

7 min

5 PS

10 WB

20 DU

Metcon (AMRAP – Rounds)

18 min

Backward prowler

20 DB OH lunge(10 per arm)

200M run

20 Sit-up

20 KBS

Shoulder day

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow Angel

10 DB cuban press

5-1 arm ring row

10 KBS

1 min hang

Strength

A1: Shoulder Press (3 x 6-8)

A2: Ring hip ext/ LC (3 x 12)

with heels in rings, perform hip ext followed by leg curl

Metcon (Weight)

10 BB lunge per leg

10 DB side lateral raise

10 ring oblique

Metcon

Metcon (AMRAP – Rounds)

9 min

12 cal

9 SDLHP

6 burpee

Squat day

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

5 Goblet squats w/ 5 sec pause

30 sec hollow hold

5 pistol

Clean prep

Strength

A: Back Squat (3x 5,3,1, up to new 1 rm)

Metcon (No Measure)

9 min EMOM

1-5 HC

2-10 cal

3-15 box jump

Metcon

Burpee Row (Time)

500M row

3x thru

10KBS

10 burpee

500M row
You can sub skier or TM

Test week

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Db ext rot

5 box jump

10 PU W/sh tap

10 side lunge

Strength

A: Bench Press (3 x 5,3,1 up to new 1 rm)

Metcon (Weight)

3 x through

10 mixed grip chins

10 GHD

10 dips

Metcon

Metcon (AMRAP – Rounds)

15 min

300 M run

5 tire flip

10 K2E

5 HSPU

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Freeze Tag (No Measure)

5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 PU to down dog

5 box jump

30 Sec HS hold

30 sec Hollow hold

Metcon

Metcon (Time)

2 Rd w/ partner

MB over the wall

5 burpee, climb wall

400M run w/ball

20 FS from floor(10)

30 MB sit-up

200M FC

40 Box jump(20)

60 cal

09/16/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

5 KB up lunge

1 min sup grip hang

1 lap

10 KBS

Metcon

Metcon (Time)

4 rounds

50 ft FR walking lunge

40 DU

30 K2E

20 Push-up

400M sprint

rest 2 min

09/15/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

10 Empty can

8 KB highpull

6 PU W/rot

10 empty bar sh press

30 sec HS hold

Strength

A1: Shoulder Press (3 x 6-8)

A2: DB RDL (3 x 10)

Metcon (Time)

10 db chest press

10 DB side lateral raise

10 FS

Metcon

Metcon (AMRAP – Rounds)

7 min

5 PC

5 burpee

Metcon (AMRAP – Rounds)

9 min

prowler sprint

KB OH carry

1 lap

10 V ups

09/14/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 DB ext rot

3 TGU

5 pistol

10 DB cuban press

Strength

A: Deadlift (3 x 2-3@80-90%)

B1: 1 arm LM bent over row (3 x 10)

Stand perpendicular to LM, grip end of BB, perform just like Db row

B2: 1 Arm KB High pull (3 x 12 per side)

Elbow high, try and get fist to chin

Metcon

Metcon (Time)

3 rounds

10 DB snatch(5)

5 MU/ strict pull-up

15 weighted sit-up

200M run

30 Sec KBS

rest 1 min