Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch (1 Rep) *Set 1 = 2 reps @ 70%*Set 2 = 1 rep @ 75%*Set 3 = 1 rep @ 80%*Set 4 = 1 rep @ 85%*Set 5 = 1 rep @ 88%*Set 6 = 1 rep @ 91%*Set 7 = 1 rep @ 94%*Set 8 = 1 rep @ 97%*Set 9 = 1 rep @ 99% or more*Set 10 = 1 rep @ 101% or more OR Front Squat (1 Rep) *Build to a New 1-RM or heavy single by the last set Metcon Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

Metcon DT 5 Rounds for time:12 Deadlifts, 155# / 105#9 Hang Power Cleans, 155# / 105#6 Push Jerks, 155# / 105# OR Barbara Ann (5 Rounds for time)5 Rounds, Each for Time: 20 Handstand Push-Ups30 Deadlifts (135/95 lb)40 Sit-Ups50 Double-Unders Rest 3 minutes between Each Round. OR Metcon (AMRAP – Reps) Every minute on the minute, complete as many reps as possible in 24 minutes of:Station 1 – Assault Bike or RowingStation 2 – BurpeesStation 3 – Kettlebell Swings (24/16 kg)Station 4 – Rest or CoreRead more

Metcon In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:14 Calories of Rowing7 Dumbbell Thrusters 50/35 lbs7 Dumbbell Renegade Rows (Left Row + Right Row = 1)Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:14 Calories of Rowing14 Toes to BarRead more

Metcon Crossfit Games Open 21.1 For Time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Bent-Over Dumbbell Row  (10 Reps )*Nuetral Grip Reverse Snow Angels (20 Reps ) Hollow Body Hold (60 Seconds)Read more

Weightlifting Take 12 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 15:00, perform… Every 3 minutes, for 6 minutes (2 sets) of: Bench Press (6 reps @ 85% of 1-RM) Metcon For time:100 Double-Unders50 Dumbbell Push Presses (50/35 lb DBs)50 Dumbbell Push-Ups (hands on DB handles)50 Dumbbell Push Presses (50/35 lb DBs)100 Double-UndersRead more