Mar
16
0

CFBC 03/16/2016

CrossFit Ark – CrossFit Bootcamp

Front Squat (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

3 RFT

10 FS 65/45

15 Knee Ups

20 Wall Balls 20/14
Rx + use 95/65 and T2B.

15min Cap

Mar
16
0

03162016

CrossFit Ark – CrossFit

Back Squat (10-8-6-4-2)

start at 40% of your 1RM and build each set

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Pull-ups

10 Push-ups

15 Air squats

Mar
15
0

CFBC 03/15/2016

CrossFit Ark – CrossFit Bootcamp

Hang Power Clean (5-5-5)

Spend 15min to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 HPC 95/65

20 Box Jumps 24/20

30 DU / 60 Singles
Rx + use 135/95

Mar
15
0

03152016

CrossFit Ark – CrossFit

Metcon (AMRAP – Reps)

5 min AMRAP

ME Wallballs @ 20#/14#

2 min rest

3 min AMRAP

ME DL @ 315#/225#

2 min rest

5 min AMRAP

ME Wallballs @ 20#/14#

2 min rest

3 min AMRAP

ME DL @ 315#/225#

Mar
14
0

CFBC 03/14/2016

CrossFit Ark – CrossFit Bootcamp

Thruster (5-5-5)

Spend 15min to find a 5rm

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mar
14
0

03142016

CrossFit Ark – CrossFit

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

4 Hang Power Cleans @ 135#/95#

6 S2O @ 135#/95#

12 Box Jumps @ 24″/20″

Mar
12
0

03/12/2016

CrossFit Ark – CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Mar
12
0

CFBC 03/12/2016

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.
Perform this as a G2OH (Clean and a Press, push Press or Jerk)

Mar
11
0

03112016

CrossFit Ark – CrossFit

Strict For 8 (3 Rounds for reps)

8 min EMOM

UB Strict HSPU

8 min EMOM

UB Strict Pull-ups

8 min EMOM

UB Push-ups
Choose a number that you can repeat across the 8 min. Score the lowest number completed UB for each movement.

EX 6 HSPU, 8 pull-ups 10 push-ups . Score =24

Mar
11
0

CFBC 03/11/2016

CrossFit Ark – CrossFit Bootcamp

Push Press (5-5-5)

Spend 15 min. to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 PP 65/45

20 KB Swings 35/26

20 Sit Ups

10 Ring Rows
Rx+ use 95/65 and Pull Ups