CrossFit Narrow Gate

WOD

CrossFit WOD 190715

CrossFit Narrow Gate – CrossFit

Happy Birthday 🥳, Ashley Sharp- Slattery!!!

General Warm Up (No Measure)

Dynamic Warm-Up

Two sets of:

30 seconds of Ring-Rows

30 seconds of Prone Plank hold

30 seconds of Superman/Hollow Body Swing

30 seconds of V-Ups

30 seconds of Donkey Kicks

30 seconds of Jumping Lunges or Mountain Climbers

And then…

Two sets of:

Nose to Wall Handstand Hold x 60 seconds

Curtis P (Every 2 minutes for 12 minutes )

1 Squat Clean + Lunge + Lunge + Push Press

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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CrossFit WOD 190713

CrossFit Narrow Gate – CrossFit

Happy Birthday 🥳, Sheila Beals!

Metcon (AMRAP – Reps)

In teams of two complete

7min AMRAP of:

5 Burpees over bar

6 Thrusters 95/65

7 Pull-ups

*alternating rounds

walk rest 3min

7min AMRAP of:

20 Double Unders

12 Alt Pistols

10 sit-ups

walk rest 3min

7min AMRAP of:

1200m Row

AMRAP OHS 95/65 in remaining time

RX+

Thrusters 115/75

C2B pull-ups

Med ball sit ups 20#/14#

OHS 115/75

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LIFE 20190712

CrossFit Narrow Gate – L.I.F.E.

Strength

A.: Back Squat (x1-2 @ 30X1)

rest 90 secs b/t sets

x5 sets

B.: Pull-ups (x5-6 @ 11X1 + 10 sec hold)

sup grip bar rows + hold

rest 2 mins

Metcon (3 Rounds for time)

3 sets @ consistent efforts:

400m Run

15 DB Thrusters

20 sit-ups

walk 2 mins

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LIFE 20190710

CrossFit Narrow Gate – L.I.F.E.

Strength

A.: Deadlift (x1-2 @ 3111)

rest 90 secs b/t sets

x5 sets

B.: Bench Press (Build to a 5RM)

Take 12 min to find a 5RM DB Bench Press

Metcon (Time)

For Time:

800m Run

50 Russian KBS

40 DB Push Press

30 Knee-2-Elbow/ T2R

20 Manmakers (push-up pull, push-up pull only)

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LIFE 20190709

CrossFit Narrow Gate – L.I.F.E.

Strength

A1.: Goblet Squat (x5-7 @ 30X1)

rest 90 secs

A2.: dumbell curls (x12-16 alt reps)

rest 90 secs

x3 sets

B1.: Romanian Deadlift (x5-7 @ 3011)

rest 90 secs

B2.: DB Rollovers (x8-10 reps)

www.t-nation.com/videos/tip-dumbbell-rollovers
rest 90 secs

x3 sets

Metcon (AMRAP – Rounds and Reps)

10min AMRAP @ 80% effort

100m Shuttle Run

30 Jump Ropes

10 Alt DB Snatch

5 Burpee Step-ups on and overs @ 20″

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