Category Archives: metcon

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

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

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

Advertisements

Leave a comment

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

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Monday the 2nd

I.
3 Rounds (NFT)
5 Ring Dips
10 Hip Circle Squats
5 Strict Handstand Push-Ups

II.
Back Squat
3×3 @75%

III.
*Run (32)
Steady pace, as slow as it takes to be comfortable but try to get to at least  3.75 miles.

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
AMRAP (5)
7 Cal Row
7 BW Power Cleans
ME Push-ups
Rest 2:00

B. Gymnastics
Tabata (long) Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated by the speed of kicks.

C. Strength
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.

V.
3 Rounds (NFT)
10 Hurdlers
10 BB Curls
10 GHRs

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, metcon, Power Lifting, strength & conditioning, WOD

Wednesday the 20th

I.
3 Rounds (NFT)
10 Wallballs
10 Overhead Med Ball Lunge Steps
35s Hollow Hold

II.
Back Squat
5×5 @80%

III.
Press Grip Bench Press
5×5 Heavier than last time

IV.
6 Rounds
8 Thrusters 105/75#
8 Bar Facing Burpees

V.
Run 1 Mile

VI. Please choose ONE of the following based on weaknesses.

a. Gymnastics
Strict Toes to Bar
8×5
Rest as needed.

b. Strength
Farmer’s Carry
100m x 4
AHAP-UB

VII.
3 Rounds (NFT)
10 Hurdlers
10 DB Rows
5 Broad Jumps

Leave a comment

Filed under 3 Rounds, crossfit, fitness, metcon, Power Lifting, strength & conditioning, WOD

Friday the 8th

I.
3 Rounds (NFT)
7 Jumping Squats
7 DB Rows (each)
7 Seated Good Mornings

II.
Back Squat
4×4 @85%

III.
4 Rounds
Row 1 Mile
Rest 3:00

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
4 Rounds
7 Front Squats
11 Bar Facing Burpees
15 GHD Sit Ups

Increase weight each round
FS Weights: 135/85# 155/105# 185/125# 205/135#

B. Gymnastics
Bar Muscle Ups
10×2

Use as little kipping as possible to complete these sets of 2.

C. Strength
Single Arm Dumbbell Push Press
3×10 (each) build-up

V.
3 Rounds (NFT)
45s Hollow Hold
4 UB Rocky Pull-ups
Couch Stretch Work

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, metcon, Power Lifting, strength & conditioning, WOD