Workout of the Day

Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 6 min

Power Clean + Hang Clean (squat) + Jerk @ 70-85%
Build to a weight you can complete all 6 minutes and do the same weight throughout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Retest of 8/5/14

As Many Rounds As Possible (AMRAP) in 7 minutes

7 Burpees

7 Hand Stand Pushups (HSPU)

Optional Accessory Work

Metcon (No Measure)

Snatch skill work. Keep weights light. You will snatch a lot Friday!

02/10/2015

2/11/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min Power Clean + Hang Clean (squat) + Jerk @ 70-85%Build to a weight you can complete all […]
02/09/2015

2/10/15

Main – CrossFit Weightlifting Overhead Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Rounds) EMOM Odd: Row 14/10 cal (20/15 RX+) Even: 1 Round Cindy 30 […]
02/08/2015

2/9/15

Main – CrossFit The next three weeks will be focused on Crossfit Open and Open style workouts from years past. If you haven’t signed up for […]
02/06/2015

2/7/15

Main – CrossFit Internal Oly meet! Come get the feel of a USAW meet and throw around some heavy iron!! Weightlifting Olympic Lifting Total (Total Weight)