Main – CrossFit1: Coach Led Warmup (No Measure)2: Front Squat2: Front Squat EMO2M 16 Min 3 Reps (8 Rounds for weight)EMO2M for 16 minutes (8 sets) Front squats 3 repsCheck your Jan 23 performance and shoot to use the at least the same weight3: Metcon (AMRAP...
Main – CrossFit1: Coach Led Warmup (No Measure)Emphasis on shoulder mobility2: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 3 minutes of: 10 Snatches 75/55 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between...
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...
