Royal Wolf CrossFit – CrossFit Metcon Programming note: There are FOUR scores: 1) Mile time 2) Karen time 3) Second mile time 4) Total time including rest Metcon (Time) 1 mile run Rest 5 min “Karen” – 150 wall balls Rest 5 min 1 mile run(20#, 10’)/(14#, 9’) 1-Mile Run (Time) Max Effort 1-Mile Run…

Royal Wolf CrossFit – CrossFit Weightlifting Enderton Front Squat Complex (Every 2:30 for 15 min (6 sets), perform 1 rep) 1 rep= 1 FS w/ 3 sec pause at bottom 1 FS w/ double bounce 1 FS https://youtu.be/MQr3Sqhfv0k (0-:20) Metcon Metcon (Time) 10, 9, 8, 7…. 2, 1 reps Ring dips KBS (53/35) PushupsRx +…

Royal Wolf CrossFit – CrossFit Skills EMOM 16 (4 rounds) 1) 20 m OH plate walking lunge (45/25) 2) 2-3 man makers 3) 1-3 rope climbs 4) Rest Metcon Metcon (Time) 19 min cap Buy in: 50/40 Cal row “Double Grace” 60 C&J (135/95)

Royal Wolf CrossFit – CrossFit Weightlifting Press in split position (5-5-5) Build over the course of three sets Split Jerk (5×3) 70-80% Metcon Metcon (Time) 5 rounds 10 thruster 7 CTBRx add 10 lbs to thruster per round. Rx men: 75, 85, 95, 105, 115 Rx women: 45, 55, 65, 75, 85

ACL

Royal Wolf CrossFit – CrossFit Weightlifting In 30 minutes complete: 400 m farmer’s carry 4×10 back squat *split work as needed Farmer’s Carry (400 m total) Back Squat (4×10) Metcon Metcon (Time) 100 DU 2 snatch 80 DU 4 snatch 60 DU 6 snatch 40 DU 8 snatch 20 DU 10 snatchSnatch weight is 85%…

Royal Wolf CrossFit – CrossFit Warm-up CC Emphasis on shoulders and hamstrings. Partner shoulder stretch on rig. Weightlifting 3 rounds, 1 min rest between rounds: DB shoulder press, drop sets *pick 4 weights (I.e. 40×2, 30×2, 20×2, 10×2); perform strict presses with heaviest weight until failure. Immediately move to next weight and perform until failure,…

Royal Wolf CrossFit – CrossFit Metcon (AMRAP – Reps) 4 Rounds of (#135/#95 and/or #115/#75) One minute of thrusters One minute of T2B One minute of power cleans One minute of muscle ups One minute of SDLHP One minute of back and or hip extensions One minute of handstand push-ups One minute restOne set per…

Royal Wolf CrossFit – CrossFit Warm-up Weightlifting 18 EMOM Overhead Squat (2-2-2-2-2-2) 2301 Metcon Metcon (AMRAP – Reps) 13 Minutes Even Minute – AMRAP Squat Cleans (95/65) Odd Minute – 13 Burpees 13 Pull-Ups 13 Push-Ups 13 Squat Jumps 13 Toe to Bar 13 Jumping Lunges Cool Down

Royal Wolf CrossFit – CrossFit Warm-up 10 Warm_up Gymnastics 10 EMOM Handstand Walk (5x20m) scale: 3 Wall Walks or kiss/walk to the wall Bent Over Row (5-5-5-5-5) Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9…

Royal Wolf CrossFit – CrossFit Warm-up cc then.. Turkish Get Up (3-2-1) 10min Weightlifting EMOM 20 2min Deadlifts & 50DU 2Min Rest Deadlift (5-5-5-5-5) Double-Unders (50-50-50-50-50) scale: 1min DU work Metcon Metcon (AMRAP – Rounds and Reps) 11 AMRAP 11 Snatches (95/65) 11 Box Jumps (24/20) 1 Rope ClimbRX+ 135/105 Cool Down

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