Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Two Sets: Bulgarian Split Squat (20 reps each leg @ 1010) Rest 60 seconds after each leg Single Arm Dumbbell Row (8 reps @ 2110 – Ea. Arm) Rest 60 seconds after each armRead More
Weightlifting Five sets of: Push Press (4-5 Reps) Rest 2 minutes Build to today’s heavy 4-5 reps. Metcon Complete as many rounds and reps as possible in 12 minutes of: 15 Burpees 12 Push Press (115/75 lbs) 9 Strict Pull-UpsRead More
Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Ring Muscle Ups (Max Reps in 45 Seconds) OR (3 Rolls to Candlestick +3-4 Low Ring Muscle Up Progression) Alternating Pistols (16-20 Reps) (if you’re proficient, add weight with a kettlebell) Metcon Every minute, on the minute, for 20 minutes (5 sets of each):...Read More
Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean and Jerk (1 Rep) Build over the course of the 10 sets to today’s heavy. Encourage Full Squat since that is in the workout. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)Read More
Metcon “Row-meo & Juliet” In teams of THREE, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and all three teammates should be working at all times.Read More
Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Weightlifting Three Sets: Single Leg Romanian Dead Lift (6 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6 reps @ 20X1) Rest 60 seconds Candlesticks (3 Reps) Rest 60 secondsRead More
