Main – CrossFitCoach Led Warmup (No Measure)Back SquatMetcon (7 Rounds for weight)Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 –...
Main – CrossFitCoach Led Warmup (No Measure)Split Jerk (5×1-2 reps rest 2-3 minutes)Metcon (Time)For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 800 Meter Run 9 Chest to Bar Pull-Ups 15 Thrusters 21...
Main – CrossFitCoach Led Warmup (No Measure)Clean (in 15:00, One Rep Max Clean or PowerClean)Metcon (Weight)Every minute, on the minute, for 15 minutes: 1st minute – 5 Power Cleans @ 65-75% of today’s 1RM 2nd minute – 200 Meter Run 3rd minute – 20 Ring Dips...
Main – CrossFit1: CrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats2: Front Squat3: 12 EMO2M Front Squat (6 Rounds for weight)Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 reps Goal...
Main – CrossFit1: Roxanne (No Measure)Run 200 meters 10 toe touches 10 Butt kick holds each leg 10 Squats 10 PVC Pass Over Time to “Roxanne”2: Seated Strict PressStrict press starting in the front rack position. Sit in an unsupported position, no...
Main – CrossFit1: CrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers2: Hang Snatch3: Metcon (6 Rounds for reps)Every 2 minutes, for 12 minutes (6 sets): Hang Snatch x 3 reps...
Main – CrossFit1: Leg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter Run2: Back Squat3: Metcon (5 Rounds for weight)Back squat: Every 2 Min for 10 Min...
Main – CrossFit1: Shoulder 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 mobility2: Snatch Balance3: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.weighted pullups (5×2)strict pull-ups (max reps)Metcon (AMRAP – Reps)Five sets of: Weighted Pull-Ups x 2 reps Rest...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersFront SquatMetcon (6 Rounds for weight)Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 reps...
