Crossfit Garage – CrossFit Metcon Weightlifting Split Jerk technique work or build to a heavy double for the day Full Flight (AMRAP – Rounds and Reps) 10 min AMRAP Rx 20 S2O 95/65 10 T2B 7 HSPU Rx+ 20 S20 115/85 10 T2B 7 Deficit HSPUdeficit is use 45lb plate under each hand… other scale...Read More

Crossfit Garage – CrossFit Metcon AMRAP 17 run pull push row (AMRAP – Rounds and Reps) AMRAP 17 200 m run 10 pull ups 15 push press 95/65 20 Cal Row Rx+ 115/80200 m run= 2 reps 6 pack 3 rds: 10 Hollow Rocks 10 v-ups 10 tuck ups 10 sec hollow hold 1 min...Read More

Crossfit Garage – CrossFit Weightlifting Dumbbell Bench Press (4×5) Metcon The Wet BANDits (Time) 5 RFT 400 m run (together w/ band) 30 Box jumps 24/20 30 Wall Balls 20/14 Rx+ Box 30/24 WB 30/20we only have one 30 lb ball… 25 MIN CAPRead More

Crossfit Garage – CrossFit Weightlifting Deadlift (1 RM) Coach will stop you if you back starts rounding. No hurt backs allowed. WARM UP & ACTIVATE YOUR CORE BEFORE THIS! Clean High Pull (3×3 @105% of clean 1 RM) Metcon AMRAP 10 (AMRAP – Rounds and Reps) AMRAP 10 30 Air squats 20 Hang power clean...Read More

Crossfit Garage – CrossFit Weightlifting Back Squat (1 RM) 60%/5 65% /3 70%/2 75%/1 80%/1 85%/1 90%/1 95%/1 1 RM Just a guideline… Metcon Granite Games 17.1 (AMRAP – Reps) 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups Teen (Ages 14-18), Masters (Ages...Read More

Crossfit Garage – Summer Strength Weightlifting Back Squat Bench Press DeadliftRead More