CrossFit 646
5151 N. Oracle Rd. Suite 132
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

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Two Rockin' Boxes to Get Your WOD On!

1/30/15

Friday Warm Up Strength 16 Minute EMOM KB Complex RDL 8,8,8,8 Odd Minutes 8 Minutes of: Bent Over Row 8,8,8,8 4 Db Snatch 5 KB Power Swings *use 95-105% of Fr sq 6 Toe to Bar 5 Turkish Sit Up on Each Arm 10RM for RDL Even Minutes . 4 Box Jumps . 4 Burpees
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1/28/15

Wednesday Warm up Strength Every 3 Minutes for 15 Minutes 2x Max Reps of Work on Handstands Press 8,8,8,8 KB Waiters Walk 30m each arm Dips Jump Rope or Line Hops 3 sets of 1 minute Step Up 8,8,8,8 12 Renegade Rows w/ Push Up *rest as needed *1st Press is 10RM +5% 16 KB Goblet...
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1/27/15

Tuesday warm up EMOM for 8 Minutes Not for Time Metcon Cool Down Sn warm up Snatch Above Knee x4 @ 65% Jog 400m 4 Rds for time Jog 400m Skill: . 5 Box Jumps Snatch Above Knee 10 Push Ups 15 Banded Y’s . 20 Second L-Sit
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1/26/15

Monday 1/26/15 Dynamic Mobility Strength Metcon KB Complex Front Squat 8,8,8,8 With partner 3 Rds not for time: 1 Arm Row 8,8,8,8 15 minute  AMRAP KB Swing x8 *1st fr sq is 10RM +5% 15 MB Wall Ball Goblet sq x8 then perform 3 solids sets of 15 Sit Ups 1 Arm Farmers x30m each arm...
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1/24/15

Saturday Dynamic Warm Up Skill Metcon Running Technique 20 minutes Sn Tech Nancy Then Hip Snatch 5,5,5,5 5 Rds for time 400m run 15 Overhead Squat 95/65
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1/23/15

Friday Warm Up Strength KB Complex RDL 10,10,10 20 Min EMOM 3 1Arm KB Swing Bent Over Row 10,10,10 Odd Minutes 3 1A Rack Squat *use 90-100% of Fr Sq 10RM 6 to 8 Pistols 3 1A KB Press for RDL 2 Wall Walk up 3 1A KB Rows Even Minutes *3 rds each arm 8 Sit ups 8 Swings
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1/21/15

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts Dips
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1/20/15

Tuesday Dynamic Warm up Skill Metcon Stretch Then 3 Rds. Not for time: 20 minutes of: Every other minute for 18 minutes Box Jumps x10 Snatch Technique Progressions KB Row 16KG Bear Crawl 20m Hip Snatch Box Over Burpee Waiter’s Walk 30m  Plank the rest of minute  
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1/19/15

Monday Warm up Strength Metcon Dynamic Front Squat 10,10,10,10 For Time: 3 Rds not for time Renegade Row 8,8,8,8 100m sprint shuttle 50m kb rack walk then 3 rds of: 5 Burpees 20 KB Swings 50m kb rack walk 20 Sit Ups 10 Squats then 100m Sprint shuttle *I’m backlogging our...
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