03.28.17
Metcon 20-15-10-5 hang power snatches (75/55) 40-30-20-10 sit-ups 80-60-40-20 double unders Partner Row 8 x 250m partner row Partners alternate on rower Each partner completes 250m
03.27.17
Snatches Work up to a heavy double for the day Back Squat 3x4 All reps performed at 80% of 1RM Metcon 3 rounds 400m run 200m farmers carry (70/53) 100m waiter's walk (35/25)
03.25.17
CrossFit Open 17.5 10 Rounds for time of: • 9 Thrusters • 35 Double Unders Rx: M- 95 lbs / F 65 lbs. Scaled: Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders 40 minute time cap.
03.24.17
4x Max Effort Push Press All reps at 60% bodyweight Allow full recovery between sets Metcon 200m farmers carry (53/35) 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry (53/35) 30 air squats 20 KB swings 10 push-ups 200m farmers carry 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry 30 [...]
03.23.17
NO OPEN GYM TODAY DUE TO SPRING BREAK Single Arm KB Shoulder Press 3x10 Keep it quick and light Superset with: Single ARM KB Row 3x8 Metcon 100 double unders 50 hang power cleans (95/65) 40 burpees over the bar 30 toes-to-bar 20 thrusters (95/65) 800m run (partners run together) 20 thrusters (95/65) 30 toes-to-bar [...]
03.22.17
Metcon 5 minute AMRAP: 2 rounds 5 strict pull-ups 10 handstand push-ups 15 sit-ups 100 double unders Max cal row in remaining time Rest 5 minutes 5 minute AMRAP: 2 rounds 5 pull-ups 10 burpees 15 v-ups 100 double unders Max Cal Row in remaining time Tabata L-hold Tabata L-hold on pull-up bar
03.21.17
Metcon 5 Rounds 200m run 15 box jumps 9 deadlifts (185/135) Core Work Coach's choice core.
03.20.17
Snatch Balance 4x2 Speed is more important than weight Metcon 500m row 15-12-9 Wall balls (20/14) Pull-ups 500m row 15-12-9 Burpees Goblet squats (53/35) 500m row 15-12-9 KB swings Lunge with KB 500m row
03.19.17
The CrossFit Open 17.4
03.18.16
CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts • 55 wall-ball shots • 55-calorie row • 55 handstand push-ups Rx: Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: Men deadlift [...]