Monthly Archives: February 2019

Weightlifting Clean and Jerk (1RM) (25min) Metcon Metcon (Time) For time, 21-15-9 reps of DB Snatches 50/35 Ring dip (11min)

Weightlifting Clean (1RM) (20min) Metcon Metcon (Time) For time, 10 Muscle ups 25 Thrusters 1000m Row 25 Thrusters 10 Muscle ups (21min)

Gymnastics Metcon (No Measure) EMOM 12 Min 0,4,8 – 10 HS kicks Min 1,5,9 – 30sec HS hold/45sec plank Min 2,6,10 – 15 Supermans Metcon Metcon (Time) For time, 5 Rounds of 25 WB shots 10/9ft 20/14# 30 Pull-ups (23min)

Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (40min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 15 Deadlift 95/65 10 Front squats 95/65 5 Z-press 95/65 Z-press: https://youtu.be/UCnd_nPlHOk

If you are doing 19.1, do 19.1 instead of WOD Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Double Under Power Clean 95/65 Sit up (36min) (36min)

Weightlifting Power Snatch (Up to a heavy single) (15min) Power Clean (Find 1RM) (15min) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit GamesContinue reading “Friday, 2/22/19”

Metcon Metcon (AMRAP – Reps) For reps, EMOM 12 Min 0,3,6,9 – 50 Double Unders Min 1,4,7,10 – 20 Sit-ups Min 2,5,8,11 – 10 Burpees Scaled: Min 0,3,6,9 – 50 Single Unders Min 1,4,7,10 – 20 Sit-ups Min 2,5,8,11 – 6 Burpees Metcon (Time) For time: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal.Continue reading “Thursday, 2/21/19”

Metcon Metcon (Time) For time: 1,000-m row or 1.2mile Bike 50 wall-ball shots 50 box jumps 750-m row or 0.9mile Bike 35 wall-ball shots 35 box jumps 500-m row
 or 0.6mile Bike 25 wall-ball shots 25 box jumps Use a 20-lb./14-lb. ball and a 24-in./20-in. box. (30min)

Gymnastics Metcon (No Measure) Muscle up progression (8min) Work on your Muscle ups – MUT, Ring swing, Peecaboo swing, etc If you don’t have MU, work on Bar MU or Kipping Bar pull-ups Metcon Metcon (Time) For time, 2000m row or 2.4 mile Bike 100 WB shots 10/9ft 20/14 20 Muscle ups (30min) If youContinue reading “Tuesday, 2/19/19”

Weightlifting Snatch (1RM) https://youtu.be/HQ_qSpEsaRw Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here (18min)