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,...
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 @...
