CROSSFIT

CrossFit
Weightlifting
Front Squat
Program Week 1
Build up to 60%
then
5 x 65%
5 x 70%
5 x 75%
5 x 80%
Max Reps at 85%
**Try to get more than 5
Metcon
Metcon (AMRAP – Reps)
Every 4min. x 5 Rounds:
15/12 Cal Bike
20 Alt. DB Snatches 50/35
Max TTB In Remaining Time…

*Score is total # of TTB only


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Romanian Deadlift

3-3-3-3-3-3-3

Work up to a heavy 3

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 rounds of:

5 min AMRAP of:

5 Deadlifts 185/125

5 T2B

Rest 2 minutes
BK: 225/165

CROSSFIT

CrossFit  May 29, 2018

CrossFit
Weightlifting
Front Squat
Program Week 1
Build up to 60%
then
5 x 65%
5 x 70%
5 x 75%
5 x 80%
Max Reps at 85%
**Try to get more than 5
Metcon
Metcon (AMRAP – Reps)
Every 4min. x 5 Rounds:
15/12 Cal Bike
20 Alt. DB Snatches 50/35
Max TTB In Remaining Time…

*Score is total # of TTB only

Crossfit  December 8, 2016


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Romanian Deadlift

3-3-3-3-3-3-3

Work up to a heavy 3

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 rounds of:

5 min AMRAP of:

5 Deadlifts 185/125

5 T2B

Rest 2 minutes
BK: 225/165