cross151

Main – CrossFit

Metcon

Deadlift (Find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

3 Power Cleans / 3 Burpee Box Jumps

6 PC/ 6 BJ; 9/9; 12/12………

RX = 135/95

RX+= 155/115

Optional Accessory Work

Strict Press (1RM)

aka Shoulder Press

10/22/2014

10/23/2014

Main – CrossFit Metcon Deadlift (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 3 Power Cleans / 3 Burpee Box Jumps 6 […]
10/21/2014

10/22/2014

Main – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) For Time 1000m row 30 Back Squats (225/155) **From Rack or boxes** Optional Accessory Work […]
10/20/2014

10/21/2014

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon Metcon (Time) For Time 200 Double Unders 100 abmats situps 50 KB Swings (53/35) RX+ (70/53) 25 HSPU […]
10/19/2014

10/20/2014

Main – CrossFit Warm-up Back Squat (Find 1RM) Metcon Metcon (Time) 4 Rounds 10 Power Cleans (135/95) 20 Hand Release Pushups 30 Wallballs (20/14) Optional Accessory […]