Main – CrossFit Sign up for the CrossFit Reebok Open. The link is below. https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Weightlifting Shoulder Press (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% of your max. Metcon Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row Scaled singles = 150 each round
Main – CrossFit Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95%x max reps) Work …
Main – CrossFit Weightlifting Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% 1RM. Metcon Metcon (Time) 3 RFT: 20 Calories on Row 400m Run If it is too cold for you to run the scaled alternate is 30 burpees per round
Main – CrossFit Metcon 1: Metcon (Weight) EMOMx10: Even: 5 Power Cleans – you choose the weight Odd: 5 Front Squats From a Rack – you choose the weight Add your total weight for your score and then put in the notes what weight you did for which exercise. Metcon 2: Metcon (Time) Teams of …
Main – CrossFit Happy Belated Birthday Jason Leach! Weightlifting Back Squat (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% of your one rep max. Metcon Metcon (Time) Teams of 2: 30 Lateral Burpee Box Jump Overs (20″) 30 Snatches (155/105) 30 Lateral Burpee Box Jump Overs (20″) 30 Clean and Jerks (155/105) 30 …
Main – CrossFit Please sign in on WODify. Happy Belated Birthday to Vinnie. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95% max reps) Work off of your 90% max Metcon Metcon (Time) Teams of 2: 40 Box Jumps each 30 Cal Row each 20 OHS each (155/105) One person working at a timeIf you end up with …
Olympic Lift Clinic February 28, at CrossFit Allegiance, Denver, NC. The Snatch – 3 Steps to a Great Lift The Clean – 3 Steps to a Great Lift The Jerk Wrap-up and Questions http://breakingmuscle.com/coaches/drew-dillon
Main – CrossFit Metcon Metcon (AMRAP – Reps) Conditioning 5 Rounds for max reps of: 1 min of Strict Pull ups 1 min Hang Squat Clean Thrusters, 115/75 1 min of Row for Calories 1 min of Bench Press, 135/95 1 min of Rest Handstand Hold (AMRAP 6min:) AMRAP 6min: accumulate :10 in a freestanding …
Garage Games One: February 6th-8th. Suwanee GA Sports Academy. Masters on Friday evening, Individuals all day Saturday and Teams all day Sunday. Youth will compete on Saturday with the individuals.
Main – CrossFit Weightlifting Floor Press (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Weight) EMOMx8 Odd: 7 Deads at 65% Even: 60 Double unders
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