Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (Time)In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Power Cleans (155/105 lbs) 75 Pull-Ups 100 Burpee Box Jump-Overs 75 Pull-Ups...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Overhead Squat2: Metcon (8 Rounds for weight)E2MOM for 16 Min: Four overhead squats3: Metcon (4 Rounds for reps)Tabata: Jumping squats Rest 1 min Sit-ups Rest 1 min Push-ups Rest 1 min Mountain climbersEight...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Double-UndersTake 12 minutes to work on double unders. If you don’t have them, work with a trainer to develop the skill. If you have them, work on sets, i.e. 30 DU EMOM or three sets of 50 consecutive etc....
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (6 Rounds for reps)Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents Minutes 4-6 & 13-15 –...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Back Squat2: Back Squat 5x5x3x2x2x1 (8 Rounds for weight)Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @...
