Blog

03/23/2018MetconCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters,...

03/22/2018WeightliftingPower Snatch x 1 Snatch x 1 (Weight)10 Min EMOM Power Snatch x1 Snatch x 1 Start at 50% of your power snatch and build from there MetconMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 13 minutes 22 calorie Row 22 Power Cleans (95/65 lb) 22 HSPU 22...

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#...

03/16/2018MetconCrossfit 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...

03/13/2018WeightliftingBack 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...