Weightlifting Clean and Jerk (1RM) (25min) Metcon Metcon (Time) For time, 21-15-9 reps of DB Snatches 50/35 Ring dip (11min)
Monthly Archives: February 2019
Wednesday, 2/27/19
Weightlifting Clean (1RM) (20min) Metcon Metcon (Time) For time, 10 Muscle ups 25 Thrusters 1000m Row 25 Thrusters 10 Muscle ups (21min)
Tuesday, 2/26/19
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)
Monday, 2/25/19
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
Saturday, 2/23/19
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)
Friday, 2/22/19
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”
Thursday, 2/21/19
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”
Wednesday, 2/20/19
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)
Tuesday, 2/19/19
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”
Monday, 2/18/19
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)