CrossFit Workouts

Metcon   In teams of three, complete as many rounds as possible in 15 minutes of:6 Dumbbell Hang Power Cleans (40/25 lbs)6 Burpee Box Jump-Overs (24″/20″)   Rest EXACTLY five minutes, and then..   In teams of three, complete as many rounds as possible in 15 minutes of:10 Dumbbell Push Presses (40/25 lbs)20 Kettlebell Swings (24/16 kg)   For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at anyone time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.   MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/27/19 Memorial Day “Murph” is here!!! Heats times are at 9:50am and 10:40am Your assigned heat time and pull-up station will be posted on the website on Sunday night and will also be on the whiteboard...
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Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squats (4 reps @ 32X1)   Metcon For time:1200 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)800 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)400 Meter Run  
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    Metcon Three sets, for max reps/calories of:2 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups2 Minutes of Rowing (for Max Calories)2 Minute of Strict Pull-Ups or (RX+ Legless Rope Climbs)Rest 3 minutes  
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    Weightlifting Deadlift  *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 75%*Set 4 – 6 reps @ 85%*Set 5 – 4 reps @ 90%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 12 minutes of:30 Kettlebell Swings (24/16 kg)20 Wall Ball Shots (20/14 lbs)10 Toes to Bar  
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  Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.   Metcon “Desire”  For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  
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