Monthly Archives: June 2018

TEAM

TEAM Metcon Metcon (AMRAP – Reps) In teams of 2 get as far as possible in 30min… 100 Wallballs (20/15)100 Double-Unders80 DB Snatches (50/35)80 Sit-Ups60 Chest-to-Bar Pull-Ups60 Lateral Barbell Burpees40 Cleans (135/95)40 Jerks (135/95)20 Snatches (135/95)20 Muscle-Ups (ring dips to scale)If you finish go through again with half the reps. So 50,50,40,40 and so on… […]

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CrossFit

CrossFit Weightlifting Power Clean 10min. to build up to a heavy:2 Reps EMOM x 5min.1 Rep EMOM x 5min.(*Start at about 60% and climb) Metcon Metcon (AMRAP – Rounds and Reps) 20min. AMRAP:400m Run10 Bench Press 135/75 1 heavy Sled push RX+ 155/85

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CrossFit

CrossFit Weightlifting Press Complex (Build up to a max effort for this complex.) 2 Push Press + 2 Split Jerk Metcon Metcon (AMRAP – Rounds) EMOM x 8min. (same minute)10 Russian kbs 70/53 5 Deadlifts 255/175 Rest 2min. (Change your weights!) EMOM x 8min. (same minute)10 ball slams 30/20 5 Front Squats 135/95 RX+ is […]

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CrossFit

CrossFit Weightlifting Back Squat Build up to 70%70% x 3 reps80% x 3 reps90% x max reps Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP:5 Power Cleans 135/9510 Toes-To-Bar15 Wall Balls 20/15

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CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds) 28min. EMOM:Min. 1) 60 Double UndersMin. 2) 15/12 Cal assault bikeMin. 3) 2 Rope ClimbsMin. 4) 5 Deadlifts @75-80% of 1RM Metcon (Weight) Not for time:400m single arm overhead kettlebell carry 70/53 *You may switch sides at anytime. If for any reason you can not do overhead, a side […]

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CrossFit

CrossFit Weightlifting Snatch EMOM x 10min.3 Power Snatches @65-70% Power Clean EMOM x 10min.2 Power Cleans (1 from the hang + 1 from the floor) @ 65-70% Metcon Metcon (AMRAP – Reps) 10min. AMRAP:1min. Plank “buy in”25 Russian KB Swings 70/5325 Sit-Ups (Feet anchored on KB)25 Russian Twists with (2) 5lb plates *Only doing the […]

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SOS

SOS Metcon Metcon (AMRAP – Rounds and Reps) It’s time for something mentally challenging… 45min. AMRAP:75 Cal Bike75 Russian KB Swings 70/5375 Cal Row75 Push-Ups75 Cal Ski75 TTB 50 cals for ladies on all cardioYou may trade any cardio station for a 1 mile run

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CrossFit

CrossFit Metcon Metcon (No Measure) Teams of 3 (11min Cap)50 Partner Deadlift, Rx 235#, INT 205#, FUN 175#40 Partner Wallballs over pull up bar (8-feet high), Rx 30#, INT 20#, FUN 14#30 Partner bar facing burpees – synchronized at bottom20 Bar Muscle Ups (INT Toes to bar / FUN hanging knee ups) A2: bar hang […]

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CrossFit

CrossFit Weightlifting Power Clean 2 Heavy Power Cleans (Climbing)immediately into;1min. Of Max Effort Bench Press @75-80% of your 1RM Rest 2min. x 4 Rounds Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP:10 Cal Row10 Hand Release Push-Ups10 American KB Swings 53/35*Round 2 is 20 KB Swings*Round 3 is 30…*And so on… (Row and push-ups […]

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CrossFit

CrossFit Weightlifting Push Jerk (4 x 8 (climbing)) immediately into;1min. of max cals on bikeRest 2 min Metcon Metcon (AMRAP – Reps) 10min. AMRAP:MAX Front Rack Lunges 95/65*5 Burpees EMOM – Start With Burpees– RX+ 135/95– Can you get 100?

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