CrossFit – Tue, Jul 11
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)10min AMRAP: :60 sec H/Stand hold against wall :20 L-sitMetcon (Time)For Time: 30 Strict Pull ups or 50 Chest to Bars 100/80 Cal Row 50 Toes to Bar or 75 Hanging Knee raises Rx: 30 Ring Muscle ups 100/80 Cal Row 75 Toes to Bar...
CrossFit – Mon, Jul 10
CrossFit 5000 - CrossFitPush JerkIn 10 minutes build up to a 3 rep Push jerkSplit JerkIn 8 minutes buiod buiod up to a 2 rep Split JerkMetcon (Time)4 rounds for time: 20 DB Squats 16 Dumbbell Snatches 12 Lateral Burpees over the DB Rx: 22.5/15kg 2x DB for DB Squats...
CrossFit – Sat, Jul 8
CrossFit 5000 - CrossFitMetcon (Checkmark)Every minute on the minute for 24 minutes: Min 1: 5 Clean and Jerk MIn 2: 3 Rope Climbs Min 3: 20 Wall Balls Min 4: 200m Run Min 5: Rest Rd 1: 40/30kg Rd 2: 50/35kg Rd 3: 60/45kg Rd 4: 70/50kg Rd 5: 80/55kg...
CrossFit – Fri, Jul 7
CrossFit 5000 - CrossFitBent Over RowEvery 3 minutes for 15 minutes: 12 DB Bent over Rows 8 DB Floor Press *Build in weight across over 5 sets- use the same DB for both movements **Score DB As 2 x kg ie 2 x 22.5kg = 45kg and make sure...
CrossFit – Thu, Jul 6
CrossFit 5000 - CrossFitBack SquatSpend 5 minutes warming up then.. Every 2 mins for 10 minutes 3 reps with 2 sec Pause in the bottomIngrid (Time)10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereRx is above: Scaled is 10 rounds: 3 Snatches...
CrossFit – Wed, Jul 5
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)30 min AMRAP 15 Sit ups 10 Push-ups 20/15 Cal Row/Ski Rx 10 Toes to Bar 20 Push ups 30/25 Cal Row/Ski...
Barbell Class – Tue, Jul 4
CrossFit 5000 - Barbell ClassSnatchWarm up to 65% of 1RM Snatch with 1 Power Snatch + Snatch 2 sets @ 65% 2 sets @ 70% 2 sets @ 75%Clean and JerkWarm up to 65% of 1RM Clean and Jerk with 1 Power Clean + 1 Push Jerk 2 sets...
CrossFit – Tue, Jul 4
CrossFit 5000 - CrossFitPull-upsEvery minute on the minute for 12 minutes: Min 1: Strict Pull ups or Inverted Rows 3-8 reps Min 2: Stationary Dips 3-10 reps Min 3: :20 sec Superman HoldCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall...
CrossFit – Mon, Jul 3
CrossFit 5000 - CrossFitSnatchSpend 6 mins to build to 70% Then every 2 minutes for 10 minutes 3 reps between 70-80% Then Snatch Pull 4 x 4repsMetcon (4 Rounds for reps)2 mins ON 4 mins OFF x 2 1 Min Burpees Over the Rower 1 Min Max Cals on the Rower...
CrossFit – Sat, Jul 1
CrossFit 5000 - CrossFitMetcon (Time)For Time: 3 Rounds of: 20 Hanging Knee raises 15 Wall Balls 15 DB Push Press 200m KB/DB Farmers Carry 3 rounds of: 30 Sit ups 30 Air Squats 15 Push Ups Rx: For Time 3 Rounds of: 15 Toes to Bar 15 Dumbbell Squats 15 DB Push Press 200m KB/DB Farmers Carry 3 rounds of: 50 Sit ups 50...