Main – CrossFit Only a few days left to sign up for the Open. If you haven’t please sign up ASAP. Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep) This week we are working off of our true max number NOT our 90%. This will be our last week of this program […]
Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Partner WOD 30 Air Squats 30 KBS 32/24kg 30 Wall balls 20/14# 30 HRPU 30 Walking Lunges One person works at a time and switch as needed.
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Main – CrossFit Metcon Blake (AMRAP – Rounds and Reps) “Blake” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing BurpeesWilliam Blake Marston died during a Navy Seal training exercise. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NE.
Main – CrossFit Core work Core work (No Measure) 3 Rounds 30 Supermans 30 sit-ups Metcon 1: Metcon (Time) 2 RFT: 30 Box Jumps, 24/20″ 15 HSPU 10 Squat Snatch, 135/95 Skill 2: Overhead Squat (EMOM 10min: OHS and DU) EMOMx10 min EVEN: 10 OHS with 2-second pause at the bottom – you choose the
Main – CrossFit Weightlifting Floor Press (1×5 70%, 1×5 80%, Max reps at 90%) Work off of your 90% max Warm-up sets stay below 65% 5,5,3 Metcon Metcon (AMRAP – Reps) 3 rounds AMRAP 2 Min: Row for Calories 2 Min: KB Walking lunge, 32/24kg 2 Min: Rest
Main – CrossFit Metcon 1: Metcon (Time) 5 RFT: 12 Thrusters, 95/65 12 T2B Skill 2: Metcon (12 Rounds for reps) EMOMx10min 3 Ring Muscle ups 6 Strict HSPU Scaled: Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows Strict HSPU – 6 Kipping HSPU or 6 assisted
Main – CrossFit Weightlifting Back Squat (1×5 70%, 1×5 80%, Max reps at 90%) Work off of your 90% max. Warm up sets 5,5,3 and stay below 60% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of
Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) Teams of 2 complete AMRAP 20 min of: 30 Thrusters, 115/80# 30 Box Jumps, 24/20″ 30 KBS, 32/24kg 30 C2B Pull ups – split up the reps as desired. Metcon 2: Metcon (5 Rounds for reps) 5 sets of Max unbroken Strict HSPU –
Main – CrossFit Metcon Metcon (Time) 4 RFT: 20 Cal Row 10 Deads, 225/155 Cash-out 44 Burpees Yes the cash-out is part of the time.Happy Birthday Alyson! Mobility Stretch and rollout
Main – CrossFit Please sign up for the CrossFit Reebok Open and if you don’t know what it is ask your coach. The link is below: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Weightlifting Metcon (Weight) Snatch A. 5×2 Snatch Grip Push Press from behind the neck. B. 5×1 High Hang Power Snatch C. 3×2 Overhad Squat D. Front Squat 2×10