Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute amrap partner wod 30 double unders 15 power snatches 75/553×1 singles partners partition as needed. There will be exactly 8 minutes rest between metcons Metcon (AMRAP – Rounds and Reps) 6 minute amrap partner wod 5 wall balls 20/14 5 burpeespartners…
Main – SWOD View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight
Main – CrossFit View Public Whiteboard Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed. Metcon (Time) 10 RFT: 10 box…
Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 200 meter run 50 double unders 10 burpees3×1 singles 15 minute time cap Back Squat (8-8-8-8) Build to 1×8 max. Start light but do 4×8 You can use squat racks or partners to lift weight to your back. rest 2-3 minutes between sets
Main – SWOD View Public Whiteboard Metcon (Weight) Every 2 mins for 20 mins 3 front squats increase weight throughout
Main – CrossFit View Public Whiteboard Metcon (Weight) emotm for 10 minutes bar comlex- -power clean -front squat 5 second pause at bottom -hang squat clean 5 second pause at bottomenter single heaviest cpmplex Metcon (AMRAP – Reps) 12 minute amrap 30 wall balls 20/14 30 pushups 30 kb swings 53/35 30 TTB 30 kb…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks ( 95/65) until A gets back. Switch and repeat. (Score is reps of hang power clean and jerks. Each person only runs once and…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 50 calorie row 40 dead lifts 185/115 30 ring dips 20 power cleans 185/115 10 strict HSPU
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 5 ring muscle ups (RX plus only) 10 TTB 15 air squats 20 alternating Front rack lunges 95/65 200 meter run