Monthly Archives: August 2017

Weightlifting Snatch (@80%x1x4) (15min) 4 Rounds of 1 Metcon Metcon (Time) For time, 25 Walking lunges 20 pull-ups 50 Box Jumps 20″ 20 Double unders 25 Ring dips 20 Knee to Elbows 30 KB swings 2/1.5 pood 30 Sit-ups 20 Hang squat cleans 75/55 25 Back Extensions 30 WB shots 20/14 3 Rope climbs/12 ropeContinue reading “Wednesday, 8/9/17”

Weightlifting Clean and Jerk (@80%x1x4) (15min) Front Squat (@90%x1x2) (10min) Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds for time 15 Sumo Deadlift High Pull 95/65 12 Power Snatch 95/65 9 Burpees (16min)

Gymnastics Metcon (No Measure) Strict Pull ups: 5-5-5-5-5-5-5 *If you don’t have pull ups, 5x4second negative pull-ups each round (Use box for support) *If you have pull-ups, add weight is optional and post the weight for the note (15min) Handstand Walk (Accumulate 100ft ) (10min) Post the longest distance unbroken. If you don’t have handstand,Continue reading “Monday, 8/7/17”

Weightlifting Overhead Squat (Find 1RM) (20min) Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2, AMRAP 16 3 Power snatch 115/85 6 Box Jump over 24″/20″ 9 Air squats *Barbell hold 135/105 As soon as Partner A lifts off a Barbell(135/105) Partner B can start working. When Partner B finishes a round, switch.Continue reading “Saturday, 8/5/17”

Weightlifting Snatch (@95%x1x2 ) (15min) Clean and Jerk (@95%x1x2) (12min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 15 Hang Power snatch 95/65 20 Pull ups 25 Box Jump 24/20  

Weightlifting Snatch (@90%x1x2) (15min) Back Squat (@90%x2x2) (12min) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups (14min)  

Metcon Metcon (Time) For time, 8 Rounds of 400m Run Rest 90 Seconds Post total time for the score (45min) https://crossfit.com/workout/2017/07/07#/comments  

Hyung (10min) Bo staff Kicks & Strikes (15min) Metcon Metcon (AMRAP – Reps) EMOM 12 Minute 0,2,4,6,8,10 – AMRAP 1 Bo staff strike set Minute 1,3,5,7,9- 30 Rising Kicks Post total reps of bostaff strike set complete for the score Cool down Stretch (5min)