Monthly Archives: July 2018

Gymnastics Muscle-ups (Find 1RM ) (10min) String Bar or Ring  MUs together!  How many MUs can you do unbroken? Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 Ring Dips Metcon (No Measure) NFT, 3 rounds of 12 Standing Pavlov Press with Band 30 secContinue reading “Tuesday, 7/31/18”

Weightlifting Stage Pull Snatch (@60%x2x5) https://youtu.be/gVOKm3O5nfI (15min) Stage Pull Snatch Doubles at 60% of 1RM Snatch, 5 Rounds Front Squat (Eccentric Front Squats@65%x2x3) (15min) *3 second exxentric down, 1 second isometric pause, explode up Front squat doubles at 65% of 1RM Front squat, 3 rounds Metcon Metcon (Time) For time, 21-15-9 reps of Clean 135/95Continue reading “Monday, 7/30/18”

Metcon Metcon (Time) For time, 10 Pistols alternating leg 10m HS Walk (32ft) 20 Pistols alternating leg 20m HS Walk (64ft) 30 Pistols alternating leg 30m HS Walk (96ft) 40 Pistols alternating leg 40m HS Walk (128ft) (30min) Scaling 10 Banded/Assisted Pistols 2 Wall Wlak 20 Banded/Assisted Pistols 4 Wall Walk 30 Banded/Assisted Pistols 6Continue reading “Friday, 7/27/18”

Weightlifting Clean and Jerk (Find 1RM) (18min) Front Squat (Find 1RM) (12min) Metcon Metcon (Time) For time, 5 Rounds of 10 Power cleans 135/95 15 WB shots 10ft/9ft 20/14# (17min)

Weightlifting Clean (Find 1RM) (18min) Push Press (Find 1RM) (15min) Metcon Metcon (Time) For time, 3 Rounds of 200m Run 7 Push Press 135/95 14 Rind rows (11min)

Weightlifting Snatch (Find 1RM) (18min) Deadlift (Find 1RM) (18min) Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205Continue reading “Tuesday, 7/24/18”

Metcon Metcon (Time) For time, 5 Rounds of 40 Double Unders 30 Box Jumps 24/20 20 KB swings 1.5/1pood (30min) Metcon (No Measure) NFT 3 Rounds of 16 Single-leg RDL (8 each L/R) 50/35 16 Bulgarian Barbell Split Squat (8 each L/R) 95/65 3 Seated box jumps 36/30

Weightlifting Clean and Jerk (Find 1RM) (25min) Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8- AMRAP Sandbag GTS 100+/70+ Min 1,5,9- 15/12 Sit-ups Min 2,6,10- 15m Sled Pull+Push 135/90 Min 3,7,10- Rest Post total Sandbag GTS reps for the score Metcon (No Measure) NFT 3 Rounds of 10 Wide Grip Pull-ups 10 Yates RowContinue reading “Saturday, 7/21/18”

Weightlifting No Hook No Feet Snatch (@(60%+16.5#)x1x6) https://youtu.be/WV4aZLU2zEE (15min) Deadlift (Stiff Leg Deficit Deadlift 5-5-5-5-5) (15min) Work from 3-4 inch deficit Start from 60% then add weight each round Metcon Metcon (AMRAP – Reps) Clean Ladder For a 10minute running clock, complete 1 Full squat clean every 30seconds. Begin with 65% of 1RM C&J thenContinue reading “Friday, 7/20/18”

Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here (33min) Metcon (No Measure) NFT 3 Rounds of 30second Dead Bug 45secondContinue reading “Thursday, 7/19/18”