28th February 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 2 x 3

Abs

26th February 2015, Thursday

 

Rest Day

25th February 2015, Wednesday

Teams of 3

15 Rounds

5 Hang Power Cleans (140#)

7 Wallballs

9 Burpees

24th February 2015, Tuesday

Snatch + Hang Snatch 

75% x 1 x 4

Front Squat x 2 x 3

5 rds

90 sec 

4 MU + AMRAP DU

Rest 60 sec

23rd February 2015, Monday

 

Back Squat x 2 x 3

Clean & Jerk x 1 x 3

400m x 3

21st February 2015, Saturday

 

Teams of 3 (30min Cut)

75 Back Squats (230#/160#)

400m

150 Burpees

400m

300DU

400m

18th February 2015, Wednesday

Innervate CrossFit Wishes all a very Happy and Prosperous Chinese New Year!

Gong Xi Fat Cai!

Teams of 2

200m

50 HSPU

200m

50 Hang Power Cleans (140# / 100#)

200m

50 TTB

17th February 2015, Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 2 x 3

2 Rds

3 Mins AMRAP

5 Thruster 140#+10 Pull Up

Rest 1 Min

3 Mins AMRAP

5 KBS 36Kg+10 DU

Rest 1 Min

16th February 2015, Monday

 

Front Squat x 2 x 3

Snatch x 1 x 3

2 Rounds (15 min cut)

25 Burpee

50 Wallball (10kg/6kg)

400m

14th February 2015, Saturday

Teams Of 3


200m

300 DU

400m

150 Burpee

600m

150 WallBall 12Kg

400m

300 DU

200m


30mins Time Cap

13th February 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 2 x 3

Abs

Check out the article on CrossFit about not neglecting the basics at,
http://www.innervatecrossfit.com/#!Never-neglect-the-Basics/clfr/506A7118-3C1B-460B-8AB2-D12FB7FE695E

12th February 2015, Thursday

Rest Day

11th February 2015, Wednesday

Snatch + Hang Snatch 80% x 1 x 4

Front Squat x 2 x 3

1,2,3,4,5 MU

10,8,6,4,2 Backsquat (225#)

AES 200m

10th February 2015, Tuesday

Teams of 3

21 Rounds

7 Thrusters (100#)

7 Burpees

9th February 2015, Monday

Back Squat x 2 x 3

Clean & Jerk x 1 x 3

3 Rounds

3 mins AMRAP

3 KBS (36/28kg)
6 Push Ups
9 Squats

Rest 1 min

7th February 2015, Saturday

Teams of 3

800m

150 wall balls (10kg/6kg)

800m 

150 wall balls (10kg/6kg)

800m

6th February 2015, Friday

Snatch Balance 1-1-1

Front Squat 1-1-1

3 rds

3 min AMRAP

3 Deadlift (315#)

5 Burpees

15 DU

Rest 1 Min

5th February 2015, Thursday

 

Rest Day

4th February 2015, Wednesday

Snatch x 1 x 3
Front Squat x 2 x 3

3 Rounds
1 min MAX WallBalls (10kg/6kg)
1 min MAX Burpees
1 min MAX KBS (36kg/28kg)

3rd February 2015, Tuesday

Clean + Hang Clean + Jerk

75% x 1 x 4

Back Squat x 2 x 3

5 rds

5 HSPU

5 Front Squat 225#

200m

2nd February 2015, Monday

Teams Of 3

40 MU

60 Thruster 120#

80 Burpee

60 Thruster

40 MU

(30 Min Cut)