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...
03/08/2018WeightliftingSnatch (Weight)Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. MetconMetcon (Weight)Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 5 Bar...
03/07/2018WeightliftingDeadlift (Weight)Dead Lift 6 Reps @ 60% 4 Reps @ 70% 2 reps @ 80% 6 Reps @ 65% 4 res @ 75% 2 Reps @ 85% MetconMetcon (Time) 50/40 Calories of Rowing 20 hspu 10 Front Squats (155/103 lbs) 20 Burpee Box Jump-Overs 10 Front Squats ...
03/06/2018WeightliftingFront Squat (Weight)Front squat 5 @ 60% 5 @ 70 5 @ 75% 5 @ 80% MetconMetcon (5 Rounds for reps)Every 3 minutes for 5 sets 7/5 Cals on AB 10 Toes to bar 10 Box Jump Overs 10 Clusters (115/73) ADV (135/93) note how long each round take...
03/05/2018WeightliftingClean x1 Push Press x2 Split Jerk x1 (Weight)Every 2.30 minutes for 8 sets building MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 25 Cal Row 25 Wall Balls (20/14)_ 25 STOH (75/53) ...