CrossFit Weightlifting Split Jerk 3×3 – Press in Split3×3 – Jerk Balance5×2: Split Jerk Metcon Metcon (Time) For Time:200 Meter Run, 2 Power Cleans + Jerks200 Meter Run, 4 Power Cleans + Jerks200 Meter Run, 6 Power Cleans + Jerks200 Meter Run, 8 Power Cleans + Jerks200 Meter Run, 10 Power Cleans + JerksRx – […]
CrossFit Metcon Death Race (Time) 5 Rounds:15/10 Calorie Assault Bike10 Burpees
CrossFit Happy Birthday Carla Hernandez! Weightlifting Metcon (Time) 50 Power Cleans (155/115) RX+ 185/125 Metcon Metcon (Time) 27-21-15-9Calorie RowBench Press (135/75)Pull-Ups C2B Gymnastics Handstand Walk 5 min of Handstand walk practice Score how far you can walk, ok to break it up.
Partner Up! Metcon Murph (Time) For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Partner up today
CrossFit Metcon Metcon (3 Rounds for time) On the 0:00… Girls Gone Wild Part #1 – “Fran”21-15-9:Thrusters (95/65)Pull-Ups On the 8:00… Girls Gone Wild Part #2 – “Diane”21-15-9:Deadlifts (225/155)Kipping Handstand Pushups On the 16:00… Girls Gone Wild Part #3 – “Amanda”9-7-5:Ring Muscle-UpsSquat Snatches (135/95)
CrossFit Metcon Metcon (Time) 4 Rounds:12/10 Cal Bike (ADV: 15/12)1 round of “cindy”immediately into;4 Rounds:12/10 Cal Row (ADV: 15/12)1 round of “cindy”immediately into;4 Rounds:12/10 Cal Ski (ADV: 15/12)1 round of “cindy” cindy is:5 pull-ups10 push-ups15 air squats
CrossFit Weightlifting Sumo Deadlift (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds of AMRAP 3:3 Power Cleans (135/95)6 Pushups9 Air Squats Rest 1:00 between each AMRAP.
CrossFit Weightlifting Clean and Jerk On the 2:00 x 7 Sets:3 Power Cleans1 Pausing Push Jerk + 2 Push Jerks Build to a heavy complex On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position) Metcon […]
CrossFit Weightlifting Pause Back Squat (6×2) Every 1:30 x 630 double unders2 pause back squats (3 sec in the hole) Start at 65% and build Snatch On the 1:30 x 7 Sets:1 Hang Squat Snatch1 Low-Hang Squat Snatch After two weeks of training the low hang in our primer, we are aiming to climb to […]
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