Monthly Archives: June 2018

CrossFit

CrossFit Weightlifting Deadlift (Cardio 2 RM) Every 3min. x 10 Rounds:15 Toes-To-Bar50 Double Unders 2 Deadlifts (Climbing) Metcon Metcon (No Measure) AB work: (Extra Credit)40sec. Plank20sec. Rest40sec. Right Side Plank20sec. Rest40sec. Left Side Plankimmediately into;1min. of russian twist w/ 5lb plate Rest 1min. x 3 Rounds *Badass version is 1min. planks with no rest into […]

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CrossFit

CrossFit Metcon Metcon (Weight) Every 4min. x 5 Rounds:200m Run200m Row5 Snatches (Climbing) Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine. Metcon Metcon (Time) For […]

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CrossFit

CrossFit Weightlifting Back Squat Build up to 60%65% x 570% x 575% x 580% x 585% x max reps Metcon Metcon (AMRAP – Rounds and Reps) 15min. to get as high as possible…10 Cal Assault Bike10 Wall Balls 30/20 5 Power Cleans 135/95 *Round 2: Add 10/5lb.*Round 3: Add 10/5lb. more*And so on… RX+ is […]

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SOS

SOS Metcon (No Measure) Complete (1) 3 Position Snatch every 1:30 x 10 sets:(High Hang, Below the knee, and then from the floor) Then; EMOM x 10min.5 Heavy Deadlifts (but repeatable)*Try and keep the same weight the whole time or do small jumps. Then; For Time:50-40-30-20-10Row, Bike, or Ski for Cals (only pick 1 and […]

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CrossFit – TEAM

CrossFit – TEAM Metcon Metcon (Time) For Time:5 Rounds:20 Power Cleans 115/7520 Wall Balls 30/20immediately into;5 Rounds:25 American KB Swings 70/5325 HSPU’simmediately into;5 Rounds:30 Jerks 115/7530 Pistols CAP: 35min. RX+ 135/95

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CrossFit

CrossFit Weightlifting Bench Press (3 RM) 3 Bench Pressimmediately into;1min. of max effort back squats (off the ground) 135/95Rest 2min. x 5 Rounds *The bench should start at around 80% and build to a 3RM. Metcon Metcon (No Measure) Pick one:1.) 100 Slam Balls 30/202.) 10 Legless Rope Climbs3.) Tabata Ski Erg

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CrossFit

CrossFit Weightlifting Push Jerk 5 Reps as heavy as possibleimmediately into;15 burpee box jumps 24/20″Rest 2min. x 4 Rounds *20min. Window. Try and keep the weight the same for all sets. Maybe like a 10lb difference at most. Metcon Metcon (AMRAP – Reps) 10min. AMRAP:10 Power Cleans 95/6510 Ball Slams 30/2010 American KB Swings 53/35*Add […]

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CrossFit

CrossFit Metcon Metcon (Weight) Every 5min. x 7 Rounds:15 Pull-Ups5 Deadlifts (Climbing)400m Run *Deadlifts are going to be at a deficit using one 45lb plate.*RX+ is 5 Muscle Ups

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CrossFit

CrossFit Weightlifting Snatch Every 2min. x 10 Rounds:10 TTB 2 Snatches (Climbing) *Start at about 50-60% and slowly build each round. If you need work on squat snatches, then practice on the 2nd rep. Metcon Metcon (Time) For Time:21-15-9Alt. DB Snatches 50/35Push-Upsimmediately into;9-15-21DB Power Cleans*10/7 Cal Assault Bike after each set Time CAP is 10min. […]

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CrossFit

CrossFit Weightlifting Split Squat (4 x 5 heavy reps on each leg) Squatting with one leg elevated behind you. immediately into;7 strict pull-ups*If you don’t have strict, find a partner to spot you. No bands or kipping. Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP50 Double unders40 BB Thrusters30 Calorie Row20 Wall Balls […]

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