Tag

C2B
Power Snatch + Snatch (15 Min to set a 1RM) CrossFit Games Open 12.5 (AMRAP – Rounds and 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,...
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Metcon (3 Rounds for reps) Amrap 8 Row cal x15 Pull-ups x10 Rest 4 min Amrap 8 Bike 15 Cal Toes to bar x8 Rest 4 min Amrap 8 Row 15cal Chest to Bar Pull-ups x6
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Announcements Holiday Schedule: Saturday 12/20 – Normal Schedule (12 Days Christmas WOD) Sunday (Christmas Eve) – Closed Monday (Christmas)- Closed Tuesday 12/26 – Normal Schedule 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening...
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Metcon (Time) 1K Row 80 Taters 60 Chest to Bar 40 GHD 20 Clean and Jerk 1 Rope Climb
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Metcon (3 Rounds for reps) Amrap 4 27 cal row 27 burpees 27 chest to bar REST 4 min 21 cal row 21 burpees 21 toes to bar rest 4 min 15 cal row 15 burpees 15 pull-ups Metcon (No Measure) Tabata Cash-out Flutter Kicks Sphinx press v-up
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Back Squat (3×5 (Across)) 70-75% of your 1rm Metcon (AMRAP – Reps) Amrap 14 Air Squat 5-10-15-20-25—- C2B pull-up Toes to bar 2-4-6-8-10-12——-
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Squat Clean and Jerk (15 min to find 1 RM) Metcon Metcon (No Measure) 15 Min EMOM: Min 1 – (Heavy) Power Cleans x 5 Min 2 – Chest to Bar x 15 Min 3 – Double Unders x 45
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Metcon (No Measure) With a running clock. Min 0-15 Every 90 sec Overhead squat x3 Increase weight each set Min 15-18 rest Min 18-28 Overhead squat x6 Chest to bar pull-ups x6 Push press x6
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Pull-ups (3-3-3-3-3 build to a 3RM) Handstand Push-ups (3xME) Use three sets to acquire as many reps as possible Metcon (4 Rounds for reps) Every 4 min for 16 min Run 200m Then max rounds 5 chest to bar pull-ups 8 handstand push-ups
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Unbroken HSPU (AMRAP – Reps) HSPU/C2B (AMRAP – Reps) 3 HSPU 3 C2B pull-ups AMRAP 5
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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