Thursday 8/25/2016


CrossFit Militia – CrossFit

Metcon (No Measure)

Open gym/ Rom wod

Monday 8/22/2016


CrossFit Militia – CrossFit

Speed

Burpee Capacity (4 Rounds for reps)

4 Rounds

2 Mins Max Burpees

30 second Rest Between Rounds

Strength WOD

Three Position Snatch

high hang, hang, floor
Every minute on the minute for 7 sets perform 1 three position snatch using 60-70% of snatch max

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Thursday 8/18/16


CrossFit Militia, CrossFit Militia – CrossFit

Metcon (No Measure)

Open gym/mobility

Monday 8/15/2016


CrossFit Militia – CrossFit

Speed

10min emom

100m Sprint

3 burpees

WOD

8/11/2016


CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

Open gym/Rom Wod

Monday 8/8/2016


CrossFit Militia – CrossFit

Speed

Metcon (No Measure)

Every 2 mins for 8 sets run 200m

WOD

Metcon (Time)

4 rounds

10 Power snatches @95/65

10 Overhead Lunges (5 per leg)

15 lateral bar burpees

Friday 8/5/206


CrossFit Militia – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Back Squat

10@60%

8@65%

8@70%

8@75%

WOD

Metcon (Time)

9 power cleans @155/105

50 double unders

20 toe to bars

7 power cleans

50 double unders

15 toe to bars

5 power cleans

50 double unders

10 toe to bars
Scale toe to bars with V-Ups

Rx plus at 185/125

Thursday 8/4/2016


CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

Open gym/Mobility.

Tuesday 8/2/2016


CrossFit Militia – CrossFit

Weightlifting

Hang Power Snatch

3 reps at each load

60%

65%

70%

75%

80%

85%

Rest 45 second to 1 min between each lift

WOD

Metcon (Time)

5 rounds

100m Run

5 handstand Pushups

15 KB swings @53/35

100m run

1 min rest berween rounds
3 wall walks will be the standard for scaling in lieu of 5 hspu

Monday 8/1/2016


CrossFit Militia – CrossFit

Strength WOD

Thruster

15 mins to get to a heavy 5 rep thruster

WOD

Metcon (Time)

3 Rounds

30 wallballs @20/14

20 toe to bars

10 cleans @95/65
Rx plus @135/95

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