Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes 10 kb grip pushups50 reps possible in the 5 minute span. Touch chest to kb every rep to RX Metcon (Time) 3 RFT 10 Manimals 45/25 12 goblet squats 53/35 15 get up setups 18 kb swings 53/35 rest 1 minute
Main – SWOD View Public Whiteboard Metcon (Time) FT: 10-9-8-7-6-5-4-3-2-1 1 1/2 x body weight DL 3/4 body weight squat clean ring dips
Main – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 OHS 95/65 H/R Push-ups 21-15-9 Push Press 95/65 TTB 21-15-9 Wall balls 20/14 Double unders 3×1 singlesAll three workouts are together for time. Rest 3 minutes between rounds.
Main – CrossFit View Public Whiteboard Metcon (No Measure) Core-Strength Little Sweetie 3 rounds 30 second side plank 30 second regular plank 30 second opposite side plank 30 second hollow hold rest 30 seconds Metcon (AMRAP – Reps) EMOTM 24 min (1 movement per minute) 4 Squat cleans 135/85 5 Push Press 135/85 6 Burpee…
Main – Saturday FREE CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIntegrity of movements is more important than speed.
Main – CrossFit View Public Whiteboard Metcon (No Measure) Skill work In 15 minutes practice progression of HSPU Ring Dips if you’re proficient at these movements then do 25 reps of each over the 15 minute time period. Metcon (AMRAP – Reps) 12 minute AMRAP 20 front squat 185/115 30 TTB 40 situps 50 double…
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) EMOM x 10 Odd: 200 m Row Even: 3 Weighted Pullups (If you can not do a weighted pullup then do strict. If you can not do strict then do negative pullups) Metcon (AMRAP – Rounds) EMOM x 10 Snatch Complex Hang Snatch + Power…
Main – CrossFit View Public Whiteboard Split Jerk (1RM) spend 15 minutes building to a 1RM from rack. Metcon (Weight) EMOTM for 10 minutes bar complex 2x clean+1 jerkThe cleans must be touch and go. CANNOT drop the bar during the bar complex. Score is heaviest single complex completed.
Main – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsrest 5 minutes after Fran before doing KB swings Metcon (Time) FT: 75 KB at swings 53/44 65/53( RX PLUS)
Main – SWOD View Public Whiteboard Power Snatch (15 minutes to find 3 rep max, touch and go) Overhead Squat (15 minutes to find 3 rep max) Metcon (AMRAP – Reps) EMOTM for 20 minutes odd- 3 power snatch at %90 & 5 pushups even- 3 OHS at %90