Month: June 2018

06.28.2018

Warm-up Speed / Conditioning Superset, Not For Time: 3 x Heavy Sled Pushes 3 x Heavy Farmer Carry * Start at manhole cover and go to 100m = 1 * Alternate between sleds and carries * Sled should be bodyweight + * Score = Weight for sled + farmer carry weight (empty sled = 65#) …
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06.27.2018

Warm-up Weightlifting Push Press (1 x 8 @ 50%) Push Press (1 x 6 @ 60%) Push Press (1 x 4 @ 70%) Push Press (1 x 3 @ 80%) Push Press (4 x 2 @ 90%) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes of: 2-4-6-8-10-12, etc. Hang Power Cleans (105/75) Push …
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06.26.2018

Warm-up Weightlifting –Back Squat (3 Rep Max) Build to heavy set of 3 (no pause) Compare to 06/11/18 Metcon (AMRAP – Reps) AMRAP in 10 Minutes of: Max Rep Wall Ball Shots (20/14) * Every minute on the minute (starting at 0:00), stop and complete burpees as listed Min 0:  1 Burpee Min 1:  2 …
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06.24.2018

Weightlifting ** ALL REPS WITH 2 SECOND PAUSE AT KNEE ** Power Clean (1 x 5 @ 50%) Power Clean (1 x 5 @ 60%) Power Clean (1 x 3 @ 70%) Power Clean (1 x 2 @ 80%) Power Clean (Build to heavy single) Work to heavy single for the day.  Stop if you …
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06.23.2018

Battleship CrossFit – CrossFit Team “Linda” In teams of 3, for time, complete: 3 Mile Run Other teammates chip away on AMRAP of team “Linda” 55 Deadlifts (225/155) 55 Bench Press (115/80) 55 Squat Cleans (135/95) 1 partner running, 1 partner chipping, 1 resting. Split run evenly! Score = Time finished 3 mile run – …
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