Snatches or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. OR Every 2 minutes, for 16 minutes (8...Read More
Super Charged Sunday! Metcons Bradly 10 rounds for time of Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Crossfit Open 17.5 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders Linda 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight)Read More
Teams of Two! Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Shoulder to Overhead You don’t have to perform this with a partner. If you...Read More
Max Reps! Metcon Against a 3-minute clock… Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock… Run 400 Meters Max Reps of Box Jump Overs Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32...Read More
Do you have a CFG Hat yet?? Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps Rest 60 seconds Banded Overhead Triceps Extension x 30 reps Rest 60 seconds Bent Over Dumbbell Row x 6 reps @ 21X0 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 12 minutes...Read More
Cleans! Weightlifting Take 15 minutes to build to a heavy Power Clean or Clean x 2 reps Rest 2-3 minutes between sets Or Front Squat ( 2 Reps @30X1 ) Metcon Ten rounds for time of: 5 Hang Power Clean (115/75 lbs) 30 Double UndersRead More
Bulgarian Split Squats! Weightlifting Five sets of: Bulgarian Split Squats x 6 Reps Each @20X1 Immediately into… Side Plank Hold (30 Seconds Each) Metcon 5 Rounds for time of: 15 Wallballs (20/14 lbs) 10 Pull-UpsRead More
