Tag: crossfit gym

Metcon 25min AMRAP
200m plate farmers carry 10/5
12 HSPU
12 Toes to bar
1 rope climb

Olympic Lifting
Snatch
5-5-5-5-5

Metcon
5 Rounds For Time
7 deadlift 70/50
3 power clean
10 toes to bar
400m run

Strength
Alt Front rack lunge
12-12-12-12-12
(from rig)

Strength
Strict press
7-7-7-7-7

Metcon
ME Team Row Calories
10min

Strength
1 strict press + 2 push press + 4 Push jerk
1-1-1-1-1

Metcon
swinging annie 15min cap
50 DU
50 Sit up
50 KB swing 24/16
40 DU
40 Sit up
40 KB swing
30 DU
30 Sit up
30 KB swing
etc
10

Olympic Lifting
Barbell complex
power clean+hang clean power clean+squat clean+hang squat clean

Strength
Back Squat
7-7-7-7-7

Metcon
12min AMRAP
5 pull up
10 push up
15 air squats

Olympic Lifting
Power snatch + Hang power snatch + Squat snatch + Hang squat snatch + OHS

Strength
Strict Press
1-1-1-1-1

Metcon
4 Rnds For Time
Row 15 calories
Run 400m
25 Wall ball

Olympic Lifting
Clean and jerk
1-1-1-1-1

Metcon
5 Rounds FT
10 Handstand push up
15 Kettlebell swing 32/24
15 OH plate sit up 10/5
3 Muscle up
1 rope climb

Olympic Lifting
Jerk
1-1-1-1-1

Strength
back squat
1-1-1-1-1

Metcon 10min AMRAP
12 OH Squat 42.5/30
12 bar facing burpee

Olympic Lifting
Snatch
1-1-1-1-1

Strength
Power clean
1-1-1-1-1

Metcon
3 rnds FT
20 Hang power clean 42.5/30
15 shoulder to overhead
10 Thruster

Olympic Lifting
Clean
1-1-1-1-1