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 @...
Main – CrossFitSnatch, Clean, Deadlift EMOM (3 Rounds for weight)With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible....
Main – CrossFitCoach Led Warmup (No Measure)Metcon (8 Rounds for weight)Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3...
Main – CrossFitCrossFit Games Open 15.4 (AMRAP – Reps)8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...
