Main – CrossFit View Public Whiteboard Squat Clean (5×3) spend 20 minutes building to a 3 rep max ( touch and go ) Remember hip crease below the knee. Metcon (Time) FT: 75 clean and jerk 115/75 EMOTM 10 bar jump overs ( jump overs can face or parallel bar, you choose )
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) Squat Clean and Muscle up EMOMx3: 4 unbroken Squat Cleans, 135/95 Rest 1 minute EMOMx3: 3 unbroken Muscle ups, Rest 1 minute EMOMx3: 3 unbroken Squat Cleans, 185/125 Rest 1 minute EMOMx3: 3 unbroken Muscle ups Rest 1 minute EMOMx3: 2 unbroken Squat Cleans, 205/145…
Main – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 or 4 complete FT: 100 burpees 100 wall balls 200 DU 100 burpees 100 wall balls 3×1 singlespartition reps as needed.
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…