Main – CrossFitCoach Led Warmup (No Measure)Metcon (5 Rounds for weight)Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges as heavy as you can front rack or back rackBench Press (Every 3 minutes, for 15 minutes (5 sets):4-6 reps)Metcon (Time)10 rounds...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (10 Rounds for weight)Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch Build over the course of the 10 sets to something heavy for today.Metcon (Time)Three rounds for time of: 5 Bar...
Main – CrossFit1: Coach Led Warmup (No Measure)Extended warm up. Talk with you trainer about any soreness or trouble areas. Work on mobility. Take 20 minutes to get LOOSE! (cause you’re going to need to be)2: Team Fran Backhand (Time)21-15-9-15-21...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (3 Rounds for reps)3 Rounds (doing each station three times two min each time) 2 min roll to candle stick work. Practice both feet, pistol candle stick, one leg into pistol candle stick. Rest 1 min 2 min...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (Time)For time: 700 meter row 60 wallballs 20/14 50 Toe to bar 40 Hand release push-ups 30 box jumps 24/20 20 Ring dips 10 HSPU 700 meter row Every three minutes stop and do 8...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (AMRAP – Rounds)Death by power cleans. 135/95 One power clean. EMOM increase one rep until you cannot complete your reps in the minute.3: Metcon (Time)3 Rounds Run 300 meters Rest the time the...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Bench PressMinute one bench press heavy four rep, minute two 10 dumbell rows each arm heavy ten rep, minute three rest.3: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...
Main – CrossFitCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# /...
Main – CrossFitShoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityClean and Jerk (take 15:00 to build to todays heavy one rep)Metcon (15 Rounds for reps)Every minute,...
