03/20/2018WeightliftingFront Squat (Weight)Front Squat 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80 % MetconMetcon (Time)40 Wall Ball (20/14 lbs) 20 Burpee Box Jump-Overs 30 Wall Ball 15 Burpee Box Jump-Overs 20 Wall Ball 10 Burpee Box Jump-Over ...
03/19/2018WeightliftingClean and Jerk (Weight)Clean and Jerk 1.1 Every 2 :30 minutes for 7 sets building to a moderatly heavy double Auxillary WorkTabata Hollow Rocks MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#...
03/17/2018GymnasticsToes to Bar skill work 10 Minutes MetconMetcon (AMRAP - Rounds and Reps)In teams of 2 17 Min AMRAP 17 Burpees 17 Front Squats (115/73) 17 Dead Lifts ...
03/16/2018MetconCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesCrossfit Games Open 18.4 Scaled (Ages...
03/15/2018WeightliftingHang Snatch (Weight)Every 2 minutes for 16 minutes 1 Hang Squat Snatch building to a heavy for the day MetconMetcon (Time)6 Rounds 12/10 Cals on the AB rest 2:30 between rounds ** Score is total time it takes to complete all 6 rounds...
03/14/2018MetconMetcon (Time)In teams of two Alternate Rounds to complete 5 Rounds each of 500/400 meter row 12 Thrusters (95/63) 12 Toes to Bar ...
03/13/2018WeightliftingBack Squat (Weight)Back Squat 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% MetconMetcon (Weight)16 Minute EMOM Min 1 15 Wall Balls 20/14 Min 2 15 Box Jumps Min 3 6 Power Snatch + 6 OHS (95/63) Min 4 12/10 Cal Row ** If you did all the movements Rx...
03/12/2018WeightliftingClean x1 Front Squat x2 Jerk x1 (Weight)Every 3 Minutes for 7 sets Clean x1 Front Squat x2 Split Jerk x1 sets 1-2 @ 70% sets 3-4 @ 75% Sets 5-7 @ 80-85% MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Thrusters (115/73)(135/93) 10 Pull Ups (CTB) 15 Cal Row...
03/10/2018MetconMetcon (AMRAP - Rounds and Reps)In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Push ups 30 KB Swings 60 Double Unders 15 Push ups 30 KB Swings ...
03/09/2018MetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35...