6.30.15

Posted: June 30, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Power Snatch Prep (No Measure)

5-10 Dip/ Drive/ High Pull

5-10 Snatch Grip Push Press

5-10 Snatch Grip Dead Lift

3-5 PS I

3-5 PS II

3-5 PS III

3 Rds

Power Snatch (5×2 (+5))

week 2 of power snatch

Metcon (3 Rounds for time)

3 x 500m Row
*Each interval is max effort

*Rest as needed between rds

Cool Down- AirDyne Flush (No Measure)

3-5 min slow pace

6.29.15

Posted: June 29, 2015 in Uncategorized

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (3×5 (+10))

Week 2 of Back Squat

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Shoulder to OH- 115/75 (while partner holds overhead)

Bar hopping Burpee (while partner holds prone plank)

3-6-9-12, Then Start from the Beginning

AMRAP 12

Crossfit 6.28.15

Posted: June 28, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Gallant (Time)

For Time:

Run 1 Mile with a 20# Medicine Ball

60 Burpee Pull-ups

Run 800m with a 20# Medicine Ball

30 Burpee Pull-ups

Run 400m with a 20# Medicine Ball

15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
To learn more about Gallant click here

CrossFit 06.27.15

Posted: June 27, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

Teams of Two:

Buy in:

50 cal row

21-15-9

Squat clean thrusters (65/95)

Pull ups

GHD/ butterfly sit ups

Buy out:

1 mile run

6.26.15

Posted: June 26, 2015 in Uncategorized

CrossFit Salinas – CrossFit

Power Clean Warm Up (No Measure)

Dip, hinge, drop

Dip, clean

Dip, hinge, clean

Dip, hinge, drop, clean

3 Rounds, progressively heavier
*5-10 Reps of each

Power Clean (5×3)

Metcon (Time)

Scaled:

60 Knee Tucks

* 5 burpees, every time you come off the bar

RX:

60 Toes to Bar

* 5 burpees, every time you come off the bar
10 min Time Cap

Cool Down (No Measure)

RomWod Session

6.25.15

Posted: June 25, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Front Squat (3×5)

Metcon (8 Rounds for calories)

8 x 1 min row (max cal)

6.24.15

Posted: June 24, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Deadlift (Heavy 5)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Cool Down (Static Stretch) (No Measure)

6.23.15

Posted: June 23, 2015 in Uncategorized

CrossFit Salinas – CrossFit

Snatch Warm Up (No Measure)

3-5 Dip & Drive

3-5 Muscle Snatch

3-5 Snatch Grip Push Press

3-5 OHS

3-5 Snatch Balance

3 Pos I Snatch

3 Pos II Snatch

3 Pos III Snatch

3 Rounds

Low Hang Snatch + Snatch (6 x 1)

Low Hang (at knee)

Snatch (from floor)

*Full Reset for the second Snatch

Metcon (5 Rounds for time)

Shuttle Sprint

a) Max Time: Static Chin Up Hold

b) 5/10/15 Yrd Sprint

5 Rounds, Complete every 3 minutes
5 Yards & Back,

10 Yards & Back,

Straight through the 15 Yard marker

6.22.15

Posted: June 22, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Strict Press (3×5)

Metcon (Time)

50 Wall Ball (20/14)

50 Abmat Sit Up

3 Rounds For Time

Cool Down- AirDyne Flush (No Measure)

3-5 mins slow pace

Rankel

Posted: June 21, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here