comp day Metcon (Time) for time 1 k run/row 50 deadlift 10 muscle ups 30 s2o 10 muscle ups/pull up 30 hang power clean 10 muscle ups/pull ups 50 deadlifts 1 k run/row Metcon (Time) for time 1 k run/row 50 deadlift 10 muscle ups 30 s2o 10 muscle ups/pull up 30 hang power cleanContinue reading “comp day”
Category Archives: Uncategorized
death before wednesday
death before wednesday strict press behind the neck (Weight) 5 sets 3 reps Metcon (Time) 15-12-9 front squat burpee box jump hang power clean time cap 15 min
craze and praise
craze and praise Metcon (Calories) 1 round 1 min max cal row rest 2 min 1 min max cal bike Metcon (AMRAP – Rounds and Reps) 26 min amrap 20 box jumps 9 alt db snatch 6 hspu 9 dumbell strict press 20 box jump over #add 2 db snatches every round
madness
madness kb swings (Weight) 3 sets max reps rest 90 sec between sets Metcon (Time) for time 40 deadlifts 25 wall balls 155/115 rest 2 mins 30 power cleans 25 wall balls rest 1 min 40 bar facing burpees 25 wall balls time cap 25 min
hero
hero Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
smoke check
smoke check Metcon (Time) for time choose 2 150 wall balls 100 t2b 75 c2b 50 strict hspu 25 ring/bar muscle ups directly into 5 rounds of db macho man 5 rounds of dumbell DT
comp day
comp day Metcon (AMRAP – Rounds and Reps) part A 10 min cap 1 mile run part B 10 min amrap 15 kb swings 12 thrusters rest 2 mins part C 5 min cap fid 1 rm snatch part D 10 min cap 1 mile run
fox hole
fox hole tng snatch (Weight) every 30 sec for 8 mins 3 touch n go power snatches CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M:Continue reading “fox hole”
force the hand
force the hand touch n go clean and jerk (Weight) 5 sets 3 reps touch n go clean and jerk Metcon (Time) for time 4-8-12-16-12-8-4 shoulder to overhead bar facing burpee deadlift t2b
monday
monday cluster plus jerk (Weight) every min on min 1 cluster plus 1 split/power jerk