Uncategorized

Main – CrossFit Metcon Unbroken (AMRAP – Reps) ADV RX Complete As Many Reps As Possible in: 1 minute of Power Snatches, 135/95 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes of Power Clean and Jerks, 155/105 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes […]

Main – CrossFit Weightlifting Power Clean (EMOM 7min: 3 Power Cleans) Start at 60# under your 1RM and add 5# each minute. Be prepared to share the 2.5# plates and 5# as soon as you are done. Metcon Metcon (AMRAP – Reps) Teams of 2 athletes complete as many reps as possible in 8 mins

Main – CrossFit Weightlifting Bent Over Row (4×10 ) Gymnastics Chest-To-Bar Pull-ups (50 pull-ups) 50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU Metcon Bitter Sweet (Time) 3 RFT: 10 C2B Pull up 10 Front Squat (165, 115) 10 Burpees

Main – CrossFit Weightlifting Power Snatch (Work up to a 1 rep max) Metcon Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each round

Main – CrossFit Push Press (10 x 3 across) Same weight for all sets. If you change the weight for any of the sets make sure you edit the sets in WODify. Metcon Metcon (Time) Partner WOD 4 Rounds 100m Sled Push, 180#/125# 20 Kettlebell Swings, 32/24kgIf we have a team of 2 guys or

Main – CrossFit Weightlifting Back Squat (10 x 3 65% – 75%) Metcon Metcon (Time) 21-15-9: Squat Snatches, 95/65 C2B Pull ups Optional Extra Strength Work Shoulder Press (5×5 Increase each set )

Main – CrossFit Weightlifting Sumo Deadlift (Establish 1 Rep Heavy or Max) Metcon Metcon (Weight) EMOM x 15: Min 1: 6 Sumo Dead Lifts at 60% of 1RM Min 2: :40 Hollow Hold Min 3: 30 Shoulder touches (each touch counts as one)

Main – CrossFit Weightlifting Push Jerk (EMOM 7min: 1 Push Jerk & 1 Split Jerk ) OFF the Rack Metcon Metcon (Time) Happy 20th Birthday Charles 3 RFT 7 Clean & Jerks 135/95 9 T2B 400m Run

Main – CrossFit Metcon The Admiral (Time) 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ Weightlifting Floor Press (10×3 increase weight each set)

Main – CrossFit Weightlifting Back Squat (EOMOM 10 min: 7 Back Squats) Every Other Minute On the Minute: 7 Back Squats. Metcon Metcon (Time) 25-20-15-10-5 Wallballs (30, 20#) Power Snatch (95, 65#)