CrossFit – Wed, Jan 18 Metcon (Weight) EMOM for 10:00:Even: 10 Burpee Box Jump Overs 24/20″Odd: Snatch Double (60% 65% 70% 75% 80%) Athletes will begin the snatch double at 60%and increase the load by 5% every evenminute. *record heaviest snatch weight Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 Wall Walks4 C2B Pull-ups6 KBS
CrossFit – Tue, Jan 17 Metcon (AMRAP – Reps) Back Squat:1×5 @50% of New TM1×3 @60% of New TM1×2 @70% of New TM1×1 @75% of New TM1×1 @80% of New TM1xAMRAP @85% of New TM Goal: 5+ Metcon (Time) 800m Run30 Thrusters 155/115800m Run For Time.
CrossFit – Mon, Jan 16 Metcon (Time) 5 RFT: 50 Double-unders25 SB G2OH 75/5015 Burpee SB Step-ups10 GHD SU L1: GHD SU to ParallelL2: V-UpsL3: Abmat SU
CrossFit – Sat, Jan 14 Teams of Two (4 Rounds for reps) 4RDS For Time: 30 Synchro Russian KB Swings@53/36 20 Goblet Squats 20 Box Jump Overs@24/20 200 Meter Run *Rest 1 MIN Between RDS* Cash OUT: 60 Cals (Bike, Ski, Row) Cals, Squats, and Box Jumps are split evenly. Run is done together.
CrossFit – Fri, Jan 13 Tommy Mac (Time) 2 Rounds for Time 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75#
