Tag 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 14th

I.
3 Rounds (NFT)
8 Mountain Climbers
150m jog
8 Narrow Grip Strict Chin-ups

II.
Find 1RM Clean Complex
Clean + Front Squat + Jerk

III.
1k Sandbag Carry (80/50#)

IV.
AMCAP (5)
ME Calories on Bike/Rower
Rest 2:00
AMRAP (4)
ME Ring Dips

V.
3 Rounds (NFT)
35s HS Hold
8 DB Bench Press
8 Crossovers

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Filed under 3 Rounds, accessory work, amrap, complex, crossfit, fitness, strength & conditioning, WOD

Tuesday the 13th

 

NEW CYCLE

I.
3 Rounds (NFT)
10 Scorpions
15 Banded Box Squats
10 GHD Hip Extensions

II.
Find “1RM” Box Squat
(Use spotters)

III.
75 Push Ups
50 Kettlebell Swings 70/53#
25 Sit Ups
10 Muscle Ups

IV.
Row 21 Calories
21 Thrusters 95/65#
Rest :60
Row 15 Calories
15 Thrusters
Rest :60
Row 9 Calories
9 Thrusters

V.
3 Rounds (NFT)
10 Hurdlers
100m Run
35s Superman Hold

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Filed under 3 Rounds, crossfit, fitness, New Cycle, Power Lifting, WOD

Monday the 12th

I.
3 Rounds (NFT)
10 Plate Around the world (25#)
10 Jump Squat
35s HS Hold

II.
CF Regional Event 2
21-15-9
Dumbbell snatches (80/55#)
Ring dips
(Time cap: 6 minutes)

III.
CF Regional Event 3
100-ft. dumbbell overhead walking lunge (80/55#)
100 double-unders
50 wall-ball shots (30/20#)
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
(Time cap: 16 minutes)

IV.
3 Rounds (NFT)
10 BB Rows
35s Front Rack Hold
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, fitness, strength & conditioning, WOD

Thursday the 8th

CFGI Annual CF Mock Regional Day!

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Filed under accessory work, benchmark, challenge, crossfit, Mock Regional, strength & conditioning, Test Day, WOD