cross151

Main – CrossFit

Weightlifting

Metcon (No Measure)

Olympic Lifting Open Gym:

Spend time working on Olympic lifting, accessory lifts, and form.

If you are lifting tomorrow at the Gym Friendly barbell meet, DO NOT exceed 60% of your current 1RM.

Optional Accessory Work

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
115/75#

02/05/2015

2/6/15

Main – CrossFit Weightlifting Metcon (No Measure) Olympic Lifting Open Gym: Spend time working on Olympic lifting, accessory lifts, and form. If you are lifting tomorrow […]
02/04/2015

2/5/15

Main – CrossFit Weightlifting Clean and Jerk (2 reps EMOM, 8 min) Keep the same weight throughout. Aim for 80% Metcon Metcon (AMRAP – Rounds and […]
02/03/2015

2/4/15

Main – CrossFit Weightlifting Turkish Get Up (Skill work Record highest KB weight used) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Optional Accessory […]
02/02/2015

2/3/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 Min, 70-80% Power Snatch + Hang (Full) Snatch Metcon Metcon (Time) 21-15-9 Bar Facing Burpees OHS (95/65) ( […]