Monthly Archives: January 2020

CrossFit

CrossFit Weightlifting Snatch On the 1:30 x 6 Sets:1 Hang Power Snatch1 Overhead Squat1 Hang Squat Snatch Set 1: 50% of 1RM SnatchSet 2: 54% of 1RM SnatchSet 3: 58% of 1RM SnatchSet 4 – 62% of 1RM SnatchSets 5-7: 65-70% of 1RM Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:60 Double Unders20 […]

Categories: wod

Free Friend CrossFit

Free Friend CrossFit Metcon Metcon (Time) 60 Cal Row50 Double unders40 Wall Balls30 Pull-ups20 Turkish Get Ups10 HSPU5 Muscle ups

Categories: wod

CrossFit – Deload Week

CrossFit – Deload Week Metcon Metcon (Calories) AMRAP 5:200’ Walking Lunge (No Weight)35 AbMat Sit-upsMax Calorie Row Rest 5 Minutes AMRAP 5:100’ Single Dumbbell Walking Lunge (50/35)50 AbMat Sit-upsMax Calorie Row Rest 5 Minutes AMRAP 5:200’ Walking Lunge (No Weight)50 AbMat Sit-upsMax Calorie Row

Categories: wod

CrossFit

CrossFit Weightlifting Bench Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:Buy-In: 4/3.5k Bike Max Rounds in Time Remaining:8 Burpee Box Jumps (24/20)8 Pull-ups

Categories: wod

CrossFit

CrossFit Never Skip a Monday! Weightlifting Clean and Jerk On the 1:30 x 7 Sets:1 Power Clean1 Front Squat1 Push Jerk1 Cluster Set 1: 50% of 1RM Clean and JerkSet 2: 55% of 1RM Clean and JerkSet 3: 60% of 1RM Clean and JerkSet 4: 65% of 1RM Clean and JerkSets 5-7: 70% of 1RM […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 100 Bar Facing Burpees Every minute on the minute 5 hang power cleans 95/65

Categories: wod

Partner WOD

Partner WOD Weightlifting Hang Power Snatch Hang Power Snatch Technique 5 Sets:3 Hang Muscle Snatches2 Pausing Snatch Grip Push Jerks Technique Loads:Set 1: 30% of 1RM SnatchSet 2: 35%Sets 3-5: 40% Metcon Metcon (Time) Teams of 3AMRAP 30:5 Toes to Bar250 Meter Bike Erg5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate):Weight […]

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat (1 rep max) On the 0:. 1 Front Squat @ 84%On the 1: 1 Front Squat @ 87%On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87%On the 4: 1 Front Squat @ 90%On the 5: 1 Front Squat @ 93% On the 6: 1 […]

Categories: wod

Free Friend Thursday

Free Friend Thursday Metcon Metcon (Time) “Chipper of Death” 100 Cal Bike90 Air Squats80 Sit-ups70 Push-ups60 DB Box Step ups 50/3550 Pull-ups40 Alt Db Snatch30 HSPU20 Pistols10 Squat Cleans 135/95

Categories: wod

CrossFit

CrossFit Weightlifting Push Press (3 Rep Max) Metcon Metcon (Time) 21-15-9:Wallballs (20/14)CTB Pull-UpsThrusters (95/65)Box Jumps (24/20)Kettlebell Swings (53/35)

Categories: wod