Workout of the Day

Main – CrossFit

Weightlifting

Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

Rest 5 minutes, then…
AMRAP 5 min
5 Power Snatch (135/95)
1 Rope Climb

Optional Accessory Work

Push Jerk (Form work, split or power.)

09/16/2014
Published by cross151 at 09/16/2014
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09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
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09/15/2014
Published by cross151 at 09/15/2014
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09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]
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09/14/2014
Published by cross151 at 09/14/2014
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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 […]
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09/12/2014
Published by cross151 at 09/12/2014
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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 […]
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