Main – CrossFit Metcon Rx: Metcon (Time) 21-15-9 Dead Lift 245/165# Box Jump, 24/20″ Wall Ball, 20/14# (10’/9′) Metcon RX: Metcon (Time) 5 Rounds 50 Double Unders 10 alternating Pistols (5/side)
Main – CrossFit Metcon Metcon (Time) Partner WOD 100 meter Double KB Overhead Walking Lunge 24/16kg Partner A does 50 m then Partner B does 50 m. Metcon RX: Metcon (Time) “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. PARTNER WOD: Hearts = HRPU hips
Main – CrossFit Skill Work Skill: Metcon (AMRAP – Reps) 5 min AMRAP Get as many rope Climbs as possible in 5 minutes Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) ADV RX 20 Min AMRAP: 200 Double unders 60 Air Squats 50 Wall Balls, 20/14 (10’/9′) 40 Burpees 30 T2B 20 Strict HSPU 10
Main – CrossFit Weightlifting Front Squat (EMOMx8: 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 Deads, 155/105 6 HC, 155/105 3 Jerks, 155/105
Main – CrossFit Skill Work Metcon (AMRAP – Rounds) AMRAP 5: 50 unbroken Double unders RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over. Metcon Metcon (Time) 3 RFT: 12 DL (205/145) 12 T2B
Main – CrossFit Weightlifting Clean and Jerk ( 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3.6.9.12…of: Thruster, 95/65 C2B Pull ups
Main – CrossFit Metcon Happy Birthday Colby (AMRAP – Reps) 5 min AMRAP Wallballs 20/14 girls 9ft. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 10 slamballs 20 lunges 400m run 10 slamballs 20 V-ups 400m run 10 slamballs 20 HRPU 400m run 10 slamballs 20 Air Squats
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Main – CrossFit Power Snatch + Squat Snatch (Work up to a heavy single) Your Isabel (Time) 30 Power Snatches at 70% of the Snatch Complex above. ADV RX: Every time you break complete 2 Ring Muscle ups
Main – CrossFit This week classes will run normal up until Thanksgiving. We will have one class on Thursday, Friday and Saturday at 9:30am only. Open gym on Sunday from 1-3pm as well. Gymnastics Handstand Walk (10×1 50 m Handstand walks) Metcon Metcon (Time) 4 Rounds 10 Burpees 30 DU 300m Run 90 Singles
Main – CrossFit Weightlifting Front Squat (3×2) Metcon Metcon (Time) 3 RFT: 1,000 m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, 24/20 Each team will have one rower, one barbell and 1 box. When team is done rowing 1,000 m, one will go to the barbell, the other to the box and