cross151

Main – CrossFit

Weightlifting

Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90)

Front Rack Bulgarian Split Squat (3×5 each leg.)

Foot on a bench or box.
https://www.youtube.com/watch?v=wOno7r_FmkE

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
4 Bar Muscle Ups
12 Air Squats
Mod: C2B and dips 1:1. If unable to do C2B, use band and attempt C2B.

Optional Accessory Work

09/14/2014

09/15/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90) Front Rack Bulgarian Split Squat (3×5 each leg.) Foot on a bench or box.https://www.youtube.com/watch?v=wOno7r_FmkE Metcon Metcon […]
09/12/2014

09/13/2014

Main – CrossFit Metcon Metcon (Time) For time Run 1 mile, 150 D/U, 50 Burpees Run 800m, 100 D/U, 35 Burpees Run 400m, 50 D/U, 20 […]
09/11/2014

9/12/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Snatch High Pulls + 1 Snatch (Goal 75%) Metcon Nate (AMRAP – Rounds and Reps) 20-Minute […]
09/10/2014

09/11/2014

Main – CrossFit Weightlifting Deadlift (Skill work, coach lead. Work towards a 5RM.) Metcon Metcon (Time) 30-20-10 Calorie Row Burpees Optional Accessory Work Halting Snatch Grip […]