11112019

10
Nov

11112019

Crossfit Garage – CrossFit

View Public Whiteboard

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Bright Spot

1 min of Burpee (max)

your max number of burpees completed in 1 min

Wallball Shots (AMRAP – Reps)

Rx = 20# for men/14# for women

Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for women
score your largest set

Deadlift

Hang Power Clean

Why?

Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.