Category Archives: metcon

Monday the 23rd

I. 3 RDS (NFT)
10 scorpions
10 cross-overs
150 m row

II. Bench press
5×5 @ 80-90%

III.
5 RDS
20 wall balls
10 T2B
250 m row

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Filed under coast guard crossfit, metcon, Power Lifting, strength & conditioning

Friday the 23rd

I.
3RDS (NFT)
12 sit-ups
5 broad jumps
8 burpees

II.
EMOM (14)
2 Dead lift @85-90%
4 Dumbbell snatches @ 75%
alternate movements each minute

III.
Nancy on the Water

5 RDS
400m row
15 ovhd squats 95/65#

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Filed under EMOM, metcon, military

Wednesday the 20th

I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run

II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%

III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups

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Filed under amrap, crossfit, crossfit government island, crossfit military, fitness, metcon, strength & conditioning

Tuesday the 6th


I.
3 rds (NFT)
10 light goblet squats
10 empty bar good mornings
10 light kettle bell swings

II.
Dead lift
5-5-5-5-5 @ 75-85%

III.

“14.1”

AMRAP 10 Minutes:

30 Double-unders
15 Power Snatches (75# / 55#)

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Filed under amrap, coast guard crossfit, metcon

Monday the 5th

I.
3 rds (NFT)
10 lunge with twist and torso stretch
10 jumping squats
15 sit-ups

II.
Burgener warm-up

III. 
Snatch
10 minutes to find 1 RM
then…
3-3-3 @ 75%

IV.

“12.4”

AMRAP 12 Minutes:

150 Wall Ball Shots (20# / 14#)
90 Double-unders
30 Muscle-ups
Athletes that make it to the Muscle-ups will do as many reps as possible until time runs out.

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Filed under amrap, metcon, military, Oly, Olympic Weightlifting