Main – CrossFitCoach Led Warmup (No Measure)Snatch + Overhead Squat x 3 (5 sets)Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 minutesMetcon (Time)Three rounds for time of: 15 Handstand Push-Ups 20 Alternating Front Rack Lunges (135/95...
Main – CrossFitCoach Led Warmup (No Measure)Weighted Pull-ups (5×2 rest :30 between sets)Metcon (No Measure)Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60...
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...
