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

Tuesday 5/5/15

MB Warm Up EMOM for 6 Minutes In Teams of 2 with only 1 Person working at a time . 3 Power Cleans Complete the following: . 3 Squat Jumps 1500 M Run . . 100 Pull ups . . 100 Push Ups . . 100 Sit ups . . 1500 M Run . . *This is the total work for the team. The workout must be done...
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5/5/15 D2W3

Clean from Blocks Knee 75%/3×4 Clean & Jerk 75%/2×2, 80%/2×2. 85%/2×2 Clean Pull 100%/3×4
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Monday 5/4/15

Warm Up EMOM for 6 Minutes Strength For Time: Empty Cans 4 months of training then: Front Press 5,5,3,3,3,3 10 Ring Dips then 1 Bent Over Row 80KG/50KG then 6 Pistols Band Rotator 90/90 3 Snatches Hypers 12,12,12,12 9 Ring Dips then 2 Bent Over Row 80KG/50KG then 6 Pistols Band...
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5/4/15 D1W3

Monday  . Muscle Snatch 55%/5×5 Snatch 75%/2, 80%/2×2, 85%/1×3 Back Squat 70%/5, 75%/5 then work to a heavy Triple
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5/2/15 W2D5

Snatch (80%/1, 85%/1, 90%/1)x4 (OTM w/ 3 Minutes between sets) Clean & Jerk (80%/1, 85%/1, 90%/1)x4 (OTM+1/2 w/ 3 Minutes between sets) Back Squat (3 Sec Pause) X/3×3
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Saturday 5/2/15

Open WORKOUT 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box WOMEN – includes Masters Women up to 54 years...
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Friday 5/1/15

Trunk Circuit KettleBell Circuit STRENGTH Extra: EMOM for 10 Minutes Side Planks 4 Rounds Each Arm Alternating Arms RDL 5,5,5,5,5 Minute 1: 16 Lunges Hyper Holds 1 Turkish Get Up 1 Arm Row 8,8,8,8,8 Minute 2: 16 Ring Rows Weighted Planks 2 KB 1 Arm Press . . 3 KB 1 Arm Swing . ....
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4/30/15 W2D4

Clean from Blocks Knee 70%/2×7 Jerk from Blocks 70%/2×7 Snatch Pull from Riser 90%/3×3
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4/29/15 W2D3

Snatch Balance X/3×4 Snatch High Pull + Snatch 70%/(2+1)x6 Front Squat 75%/2, 80%/2, 85%/1×2
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Wednesday 4/29/15

  Shoulder Strength EMOM for 6 Minutes STRENGTH 3 Rounds for reps in 1 minute of: 90/90 4 Months Experience Close Grip Bench Press 5,5,5,5,5 Push Ups Scap Push Ups 3 Power Snatch Bulgarin SS 5,5,5,5,5 Rest 1 Minute TYWL 3 Over the Bar Burpees . 10 Meter Shuttle Run . Less...
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