Thursday 8/28/2014

Main – RX Group

Squat Clean (Touch N go 165/105)

rest 3 minutes after

Squat Clean (touch n go 185/115)

Squat Clean (touch n go 205/125)

Metcon (5 Rounds for time)

7 rounds
On the 3:00

Row 300m ALL OUT
12 TTR

Permanent link to this article: http://www.crossfitbranson.com/2014/08/27/thursday-8282014/

Wednesday 8/27/2014

Main – RX Group

For the strength component, perform 4 rounds of:

5 weighted pullups
rest 90 seconds
max rep ctb pullups
rest 90 seconds

Weighted Pull-ups (5 reps)

Chest-To-Bar Pull-ups

Metcon (No Measure)

Giant Set 4 rounds of:

50m Sled Pull – heavy as possible, but heels must stay down at all times
5 Strict Pause Ring Dips – hold the bottom position for 2-3 seconds***
5 Strict Ring Dips***
5 Kipping Ring Dips***
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
50′ Back Rack Walking Lunge, 135/95
Go straight from one movement to the next

***RX Plus Ring Dips must be done from Muscle Up Rings***

Permanent link to this article: http://www.crossfitbranson.com/2014/08/26/wednesday-8272014/

Tuesday 8/26/2014

Main – RX Group

Muscle Snatch (Every 2 minutes-1 muscle snatch)

build over the course of the 5 sets to a heavy single

Power Snatch (Every 2 minutes-1 power snatch)

build over the course of the 5 sets to a heavy single

Metcon (Time)

Run 200 meters
rest 50 seconds
run 200
rest 40 seconds
run 200
rest 30 seconds
run 200
rest 20 seconds
run 200
rest 10 seconds
run 200
rest 20 seconds
run 200
rest 30 seconds
run 200
rest 40 seconds
run 200
rest 50 seconds
run 200

Permanent link to this article: http://www.crossfitbranson.com/2014/08/25/tuesday-8262014/

Monday 8/25/2014

Main – RX Group

Back Squat (every 2:30 for 20 mins)

set 1-6 @ 60%
set 2-4 @ 70%
set 3-2 @ 80%
set 4-6 @ 70%
set 5-4 @ 80%
set 6-2 @ 90%
set 7-4 @ 85%
set 8-4 @ 85%

Metcon (Time)

RX GROUP

21 Thrusters 95/65
21 SDHP 95/65
15 Thrusters
15 SDHP
9 Thrusters
9 SHDP

RX PLUS

21 Thrusters 95/65
5 Rope Ascents
15 Thrusters
3 Rope Ascents
9 Thrusters
1 Rope Ascent

Permanent link to this article: http://www.crossfitbranson.com/2014/08/24/monday-8252014/

8/23/2014 Hero WOD


Main – Hero WOD

Klepto (Time)

4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#

Permanent link to this article: http://www.crossfitbranson.com/2014/08/22/8232014-hero-wod/

Saturday 8/23/2014


Main – RX Group

Metcon (AMRAP – Reps)

With your partner, one working at a time, for max reps

3 rounds

3 minutes of calorie row
3 minutes of toes to rings
3 minutes of walking lunges

Permanent link to this article: http://www.crossfitbranson.com/2014/08/22/saturday-8232014/

Friday 8/22/2014


Main – RX Group

Hang Power Clean (EMOM x 10 )

EMOM x 10
1 Hang Power Clean + 1 Power Clean

Metcon (Time)

2 Rounds
20 Clean and Jerk 95/65
10 Ring Dips

then

2 rounds
15 Clean and Jerk 115/75
15 Burpees

then

2 Rounds
10 Clean and Jerk 135/95
20 GHD Situps

Permanent link to this article: http://www.crossfitbranson.com/2014/08/21/friday-8222014/

Thursday 8/21/2014


Main – RX Group

Metcon (Time)

Mobility – Hip

Ladder/Plyo Drills

MetCon
RX – 55/35
RX Plyus – 70/45

2 Turkish Get Ups
20 Goblet Squats
2 Turkish Get Ups
20 Russian Swings
2 Turkish Get Ups
20 Box Jumps
2 Turkish Get Ups
20 Presses – 10 Each Arm
2 Turkish Get Ups
20 SDHP

Permanent link to this article: http://www.crossfitbranson.com/2014/08/20/thursday-8212014-2/

Wednesday 8/20/2014


Main – RX Group

Overhead Squat (5 sets x 3 reps)

5 sets of:

3 OHS, 3 second pause at the bottom

rest 90 seconds

1 legless rope climb

rest 90 seconds

Metcon (AMRAP – Reps)

5 rounds

2 minutes of work, 2 minutes of rest

Run 200 meters
remainder of time, max rep wall balls 20/14

Permanent link to this article: http://www.crossfitbranson.com/2014/08/19/wednesday-8202014/

Tuesday


Main – RX Group

Bench Press (Rest 2 minutes in between sets)

Bench Press

1-5 @ 60%
2-3 @ 75%
3-1 @ 85%
4-3 @ 80%
5-3 @ 85%
6-2 @ 90%
7-8 @75%
8-8 @ 75%

Metcon (Time)

1000 meter row

then

5 rounds

10 burpees over the bar
10 push press 115/75

Permanent link to this article: http://www.crossfitbranson.com/2014/08/18/tuesday/

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