Weightlifting
Deadlift (3-3-3)
Metcon
AMRAP 10 Minutes:
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups
Fantasy Free
Weightlifting
Back Squat (5-5-5-5-5)
@70%
All 5 sets at 70%
Metcon
Every 3 Minutes for 15 Minutes:
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 155/105lbs
We Won!
Weightlifting
Power Clean (1RM)
Elizabeth
21-15-9
Squat Cleans 135#/95#
Ring Dips
I Hate Losing!
Weightlifting
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
Metcon
For Time:
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6″ Target
Whirlwind
Gymnastics
10×10 bar arch hollows
-Then-
10s hold then 10s rest for 3-4 minutes ring support hold
-Then-
4 rounds
5 reverse burpees
3 bar pull overs
OR
5k Row
Max Effort 5k Row
The kids are eating! and Rev
Weightlifting
Deadlift (3RM)
Metcon
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Dragons
Weightlifting
EMOM until failure:
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute.
12 Minute Cap.
Metcon
AMRAP 10 Minutes:
20 Back Rack Lunge 95/65lbs
10 Pull Ups
Row 250/200m
Fight Gone Bad
Strength
Find your 1RM Back Squat
Metcon
Fight Gone Bad
3 Rounds for Reps:
1:00 at each movement
Wallballs, 20/14
Sumo Deadlift High Pull, 75/55#
Box Jumps, 24/20″
Push Press, 75/55#
Calories on Rower
Rest
Minority
Weightlifting
Split Jerk (1RM)
Fran
21-15-9 reps for time:
Thrusters, 95# / 65#
Pull-ups
Hay Day
Weightlifting
2016 Regionals Event 1
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
15 Minute Cap
Metcon
CrossFit Games Open 16.3
AMRAP 7 minutes:
10 power snatches
3 bar muscle-ups
