Monthly Archives: July 2019

CrossFit

CrossFit Weightlifting Clean Deadlift (7 x 1) Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Sets 5-7: 60% STIMULUS Positioning is the focus of our opening piece for today At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower […]

Categories: wod

Crossfit

Crossfit Weightlifting Bench Press (5×5) Metcon Metcon (Time) For Time:50/35 Calorie Row3 Rounds of “Kelly”50/35 Calorie Row 1 Round of Kelly:400 Meter Run30 Box Jumps Overs (24/20)30 Wallballs (20/15)

Categories: wod

CrossFit

CrossFit Weightlifting Push Jerk Every 2 Minutes x 5 Sets:3 Push Jerks Set 1: 60%Set 2: 65%Set 3: 70%Set 4: 70%Set 5: 70% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:21 Kettlebell Swings (53/35)14 Kettlebell Reverse Lunges7 Push Jerks (135/95)

Categories: wod

CrossFit

CrossFit Happy Birthday Lisa! Weightlifting Clean 5 Sets of the Complex:Pausing High Hang Squat CleanPausing Front SquatHigh Hang Squat CleanFront Squat 1 Set @ 55% of 1RM Clean3 Sets @ 60%1 Set @ 65% Metcon (Weight) On the Minute x 7:Min #1 – 7 Hang Squat Cleans + 1 Push JerkMin #2 – 6 Hang […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 1 Mile Run, directly into:10 Rounds of the “Bergeron Beep Test” 1 Round of “BBT”:7 Thrusters7 Pull-Ups7 Burpees Barbell Pounds – 75/55

Categories: wod

Friend Friday!

Friend Friday! Gymnastics Handstand Walk 10 min of practice Weightlifting Snatch On the Minute x 5:5 “Touch and Go” Squat Snatches This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (No Measure) On the 2:00 x 4 Rounds (24:00):Mins 1+2 – 21/15 Calorie Row + 15 Air SquatsMins 3+4 – 15/12 Calorie Ski Erg + 12 BurpeesMins 5+6 – 12/9 Calorie Assault Bike + 9 Single Arm Russian KBS (each arm)

Categories: wod

CrossFit

CrossFit Weightlifting Deadlift Not for Time:3-6-9-12-15: Unbroken Deadlifts (60%)After each set, 30% of our Max Strict HSPU Metcon (Time) 3 Rounds:800 Meter Run80 Double-Unders21 Push Presses Barbell Pounds – 115/85

Categories: wod

CrossFit

CrossFit Weightlifting Clean Complex 5 Sets of the Complex:1 Hang Clean Pull1 Hang Power Clean1 Clean Pull1 Power Clean Set #1 – 60% of 1RM Power CleanSet #2 – 64% of 1RM Power CleanSets #3+4+5 – 68% of 1RM Power Clean Metcon (Time) For Time, with a 9:00 Time Cap:50 Power Cleans*On the Minute – […]

Categories: wod

CrossFit

CrossFit Weightlifting Stamina Squatting (@ 69% of BS) Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back Squats Metcon Metcon (4 Rounds for reps) “Hot Sauce” Part #1AMRAP 3:0021/15 Calorie Row21 Lateral Burpees over RowerMax Overhead SquatsBarbell – 75/55 lb Rest 3:00 “Hot Sauce” Part #2AMRAP 3:0018/13 Calorie Row18 […]

Categories: wod