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

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Two Rockin' Boxes to Get Your WOD On!

Wednesday 2/4/2015

Foam Roll Strength Every 4 Minutes for 16 Minutes of: Dynamic Mobility Press 6,6,6,6 5 HSPU Handstands Bulgarian Split Sq 6,6,6,6 10 Russian Swings Jump Rope or Line Hops *1st Press is 10RM +5% 5 Renegade Rows then perform 3 solids sets of 10 Face Pulls 8 reps with 1 to 2 reps...
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Tuesday 2/3/2015

Foam Roll EMOM for 10 Minutes 3 Rounds Dynamic Mobility Pwr Sn + Hip Sn 70%/(1+1)x2 For Max Reps or Calories Snatch Warm Up 60 Sec Assault Bike 45 Sec Rest 60 Sec TRX Row 45 Sec Rest 60 Sec Abmat Sit Up 90 Sec Rest
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Monday 2/2/2015

Foam Roll Strength 12 Minutes With Partner of: Dynamic Mobility Front Squat 6,6,6,6 KB Complex Squat Specific Warm Up BB Row 6,6,6,6 1 Arm Swing x10 Each Arm *1st fr sq is 10RM +10% 1 Arm Farmer’s Carry x20m Each Arm then perform 3 solids sets of KB Halos x3 Each Way 6 reps...
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1/31/15

Saturday Dynamic Warm Up 20 Minutes Snatch Technique CrossFit Open 14.5 Jog 600m Knee Power SN to Knee SN 4,4,4,4 21-18-15-12-9-6-3 Reps for Time of: 95/65lbs Thrusters Burpees
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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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