Main – CrossFitCoach Led Warmup (No Measure)Back SquatMetcon (6 Rounds for weight)Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @...
Main – CrossFitSnatch, Clean, Deadlift EMOM (3 Rounds for weight)With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible....
Main – CrossFitCoach Led Warmup (No Measure)Metcon (8 Rounds for weight)Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3...
Main – CrossFitCrossFit Games Open 15.4 (AMRAP – Reps)8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...
Main – CrossFit1: Coach Led Warmup (No Measure)3: Metcon (No Measure)Rope climb 10 min EMOM 1 rope climb every min on the min2: Metcon (AMRAP – Rounds and Reps)In teams of two, with only one partner working at a time, partners alternate whole rounds to...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Muscle up, handstand, toe to barEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Split Jerk3: Metcon (5 Rounds for reps)Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today’s heavy...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Back Squat3: Metcon (5 Rounds for weight)Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep...
Main – CrossFitCoach Led Warmup (No Measure)CrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
Main – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.Castro hinted at pistols and double unders hint hint.Metcon (5 Rounds for time)Every 4 minutes, for 20 minutes (5 sets) for times: Row...
