Monthly Archives: August 2018

Weightlifting Snatch (@80%x2, 84%x2, 87%x2) (15min) Push Press (5 Push press+10sec hold@(50%+5.5#)x3) (15min) 3 rounds of 5 push presses with 10second hold at the top of each rep @50%of 1RM C&J + 5.5# Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-undersContinue reading “Wednesday, 8/8/18”

Weightlifting Stage Pull Snatch (@(60%+5.5#)x2x5) https://youtu.be/gVOKm3O5nfI (15min) Stage pull snatch doubles at 60% of 1RM snatch + 5.5# , 5 rounds Front Squat (Eccentric Front Squats@(65%+5.5#)x2x3) (12min) 3 second eccentric down, 1 second pause at the bottom and strong get up. 3 rounds of 2 reps @65% of 1RM front squat  +5.5# Metcon Metcon (Time)Continue reading “Tuesday, 8/7/18”

Metcon (36min) Do either Candy or Maggie Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air Squats or Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs

Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will runContinue reading “Saturday, 8/4/18”

Metcon Metcon (Time) For time, 100 Squats 4 Rope Climbs 75 Squats 3 Rope Climbs 50 Squats 2 Rope Climbs 25 Squats 1 Rope Climb (16min) Metcon (No Measure) NFT 2 Rounds of 40m Single Arm KB Overhead walk @25% of your body weight 40m Farmers Carry (Use DB,KB,Barbells) (18min)

Weightlifting Power Clean + Push Jerk (@65%x(1+2)x4 ) Power clean+push jerk (15min) 1 Power clean + 2 Push Jerk at 65% of 1RM C&J, 4 Rounds. Snatch High Pull + Low Hang Snatch Pull (1 SHP + 3 LHSP@60%x4) https://youtu.be/WXoIHlJ7u4s (15min) 1 SHP + 3 LHSP at 60% of 1RM Deadlift, 4 Rounds Metcon MetconContinue reading “Thursday, 8/2/18”

Weightlifting Push Press (5 Push Press + 10second hold@50%x3 ) (15min) *Hold at the top of the movement. 5 Push presses with 10 second hold at the top each rep at 60% of 1RM C&J, 3 Rounds Metcon Metcon (Time) For time, 3 Rounds of 30 Pull-ups 30 Deadlift 155/105 (28min)