Category Archives: metcon

Friday the 16th

I.
3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

II.
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

III.
AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

IV.
3 Rounds
Run 400m
10 Strict HSPU
Rest :60

V.
3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 7th

I.
3 Rounds
10 Dumbbell Push Press
10 GHD Hip Extensions
50m High Knees/Kickers

II.
10 x 3 Bench Press

III.
W/Partner
AMRAP (16)
10-8-6
Push Jerk 115/85#
Bar Facing Burpees
Complete full WOD, then switch.

IV.
5 Rounds
ME T2B
Rest 2:00

V. 3 Rounds (NFT)
35s Weighted Plank
10 Dislos
10 DB Row (on Bench) -per arm

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Filed under amrap, crossfit, fitness, metcon, Power Lifting, strength & conditioning, Team WOD, WOD

Friday the 2nd

I.
3 Rounds (NFT)
6 Hang Cleans 115/75#
12 Push Ups
100m Run

II.
Find 1RM Power Clean

III.
3 Rounds
Run 400m
Rest 2:00
Record fastest and slowest times.

IV.
50 Strict Handstand Push-Ups For Time
(After every break complete 5 Box Jump Overs 24/20″- 10 Minute Cap)

V.
3 Rounds (NFT)
6 BB TGU (3 each arm)
30s L-Sit
10 BB Reverse Curls

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Filed under 3 Rounds, accessory work, crossfit, interval training, metcon, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Wednesday the 1st

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I.
3 Rounds (NFT)
13 BB Push Press
13 Squats
100m Run

II.
4×4 Front Squat (Start around 80%)

III.
3 Rounds
20 Alternating Pistols
10 Hang Power Cleans 135/95#
05 Ring Muscle Ups

IV.
5 Rounds
:60 Row for Distance
10 Strict Handstand Push-Ups
Rest :60

V. (OPTIONAL)*
2 x AMRAP (3)
50ft Handstand Walk
12 Box Step Ups 24/20″ w/ Dumbbells 35/25#
Rest 60s

VI.
3 Rounds (NFT)
10 Reverse Hyper (light)
30s Hollow Hold

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Filed under 3 Rounds, amrap, crossfit, crossfit government island, CrossFit Open, metcon, strength & conditioning, WOD

Tuesday the 21st

back-squat-example

I.
3 Rounds (NFT)
Row 250m
12 Light Dumbbell Squat Snatch
12 Push-Ups

II.
4 Rounds
1:00 On 2:00 Off
Max Back Squats in 1 set @ 70% of your 1RM.

III.
12-9-6-3
Strict Handstand Push-Ups
Sumo Deadlift High Pull 135/95lbs
Run 100m between rounds.
(12/12/100/9/9/100/etc)

IV.
8 Rounds
5 Hang Power Cleans 155/115lbs
5 Shoulder to Overhead 155/115lbs
5 Muscle Ups
Rest :30

V. Please choose ONE of the following based on perceived weaknesses.

a.
Bike 30-24-18-12-6 Calories
Rest :60 between efforts.

b.
3 Rounds
Max Set Unbroken Wallballs 20/14#
Rest 2:00

IV.
3 Rounds (NFT)
30s Weighted Plank
15 GHRs

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Filed under 3 Rounds, accessory work, amrap, crossfit, CrossFit Open, fitness, metcon, Power Lifting, WOD