Weightlifting
Power Snatch (1RM)
Metcon
AMRAP in 20 minutes:
21 Wallballs, 20/14#
14 Box Jump Overs, 24/20″
7 Power Snatch, 135/95#
Monthly Archives: March 2016
Test Week Day 4
MetconTest Week Day 3
Weightlifting
Push Jerk (3RM)
Metcon
AMRAP 7 Mins: (Climb the ladder)
1 Thruster, 115/75lbs
1 Muscle Up
2,2,3,3,etc
Test Week Day 2
Weightlifting
Power Clean (1RM)
Metcon
5 Rounds for Time:
Run 400m
10 Power Cleans, 165/110#
Test Week Day 1
Weightlifting
Deadlift (5RM)
Must be Touch and Go
Metcon
3 Rounds for Time:
60 Double Unders
15 KB Swings, 53/35#
15 Burpees to 6″ Target
16.5
There will be no classes on Friday due to Good Friday. Judging will take place from 7-10 am. Open Gym and Judging on Saturday from 10-1. Classes will resume Monday at noon.
CrossFit Games Open 14.5 and 16.5
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Top 3!
Metcon
1:00 Plank Hold
Rest :30
1:00 Superman Hold
Rest :30
1:00 Side Plank Hold (L)
Rest :30
1:00 Hollow Body Hold
Rest :30
1:00 Side Plank Hold (R)
Rest :30
THEN 2 each of:
:30/:10 Front Scale Hold (L)
:30/:10 Side Scale Hold (L)
:30/:10 Front Scale Hold (R)
:30/:10 Side Scale Hold (R)
THEN:
3×10 Muscle Up Swings or 3×10 Pull Up Kips on Bars (just work on the kip)
TheRealOGs!
Weightlifting
Back Squat (2-2-2-2-2-2)
Metcon
For Time:
Row 1K
50 KB Swings, 53/35#
25 Toes to Bar
What will it be?
Nick got 16.4 done in Italy!!
Weightlifting
EMOM for 10:00:
1 Clean and Jerk at 80%
Metcon
AMRAP in 18 minutes, with a partner:
Run 200m
5 Clean and Jerk, 135/95#
*Alternating Rounds
Just One More
Weightlifting
Squat Snatch (3-3-3-3-3)
Metcon
3 Rounds for Time:
15 SDLHP, 105/70#
6 Muscle Ups
