cross151

Main – CrossFit

Weightlifting

Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 2×2@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
3 DL (275/165) RX+ (315/185)
6 Ring Dips
9 Box Jumps (24/20) (RX+ 30/24)

Optional Accessory Work

Metcon (No Measure)

3×10 GHD
3×10 Back Extension
5 Rope Climbs

08/31/2014

09/01/2014

Main – CrossFit Weightlifting Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 DL (275/165) RX+ (315/185) […]
08/29/2014

8/30/2014

Main – CrossFit Weightlifting () Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 400m Run 8 Tire Flips 20 Hollow Rocks 15 Thusters (95/65) […]
08/28/2014

08/29/2014

Main – CrossFit Weightlifting Deadlift (Find 1RM) Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps, 45# […]
08/27/2014

08/28/2014

Main – CrossFit Weightlifting Clean and Jerk (EMOM 6min, 2 reps @70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP (53/35) 4 Turkish Getups […]