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...
Main – CrossFitMetcon (2 Rounds for weight)Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Complete as many reps as possible in 3 minutes of:...
