CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

2/14/15 D5/W3/M2

Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 Hyper Holds 2x5x5sec 100 abs
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Saturday 2/14/15

Cupid Never Quits In pairs for Total Reps . Meet Cute 3 minutes of: Patner high 5 Push Ups Courtship 5 minute ascending ladder “I go, you go” of: Goblet Squats Swings Meet the Parents 3 Minutes of: Partner Jump Over Burpees Move In 5 Minutes of: 60M Farmers Carry...
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Friday 2/13/15

Foam Roll Strength Every 4 Minutes for 16 Minutes Dynamic Mobility RDL 4,4,4,4,4 4 DB Snatches Each Arm . TRX 3 Way  4,4,4,4,4 6 Box Jumps . . 8 Back Extensions . . 10 Iso Hip Ups Each Leg
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2/12/15 D4/W3/M2

Power Sn + Overhead Squat 70%/(2+2)x5 Power Clean hip 60%/2×5 Cl Grip RDL 80%/5×3 Front Press 5×3 BOR 5×5 Abs 200 reps
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2/11/15 D3W3M2

Wednesday Clean and Jerk 80%/1×3, 85%/1×3 Clean Pull 110%/2×4 Front Squat heavy/5×5 new 5RM GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15
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Wednesday 2/11/15

Foam Roll Strength Complete as many rounds and reps Dynamic Mobility Press 4,4,4,4,4 as possible in 10 Minutes of: 8 minutes of BB Lunge 4,4,4,4,4 1 Deficit Push Up Handstands . 1 Overhead Squat L-Sits . 2 Deficit Push Ups . . 2 Overhead Squat . . and so on…ascending ladder
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2/10/15 D2W3M2

No Contact Snatch block knee60%/2×5 Power Clean blocks knee 70%/2×5 RDL Snatch Grip 80%/5×3 Push Press 5×3 , Pull Up 5×3 weighted Windmills/situps
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Tuesday 2/10/15

Dynamic Mobility EMOM for 5 Minutes With a Partner Perform 5 Rds of Each Exercise Snatch Warm Up 3 Snatch from Hip @ 75% Each Round is when both partners perform . . 45 Seconds of Work and 15 Seconds of Rest . Rest 2 Minutes 1 Minutes Rest for both Partners in between sets . ....
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2/9/15 D1W3M2

Monday Snatch 80%/1×3, 85%/1×3 Sn Pull 110%/2×4 Back Squat heavy/5×5 go up each set new 5RM V-Up / planks / Hyper 2×15 / Bar OH SQ 2×15
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Monday 2/9/15

Foam Roll Strength 4 Rds For Time Plate Abs x100 Dynamic Mobility Front Squat 4,4,4,4,4 10 Pistols Alt Legs Squat Specific Warm Up Inverted Row 4,4,4,4,4 (30X1) 10 Renegade Rows . . 10 1 Arm KB High Pulls
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