Day

June 25, 2017
Crossfit Garage – CrossFit Weightlifting Shoulder Press (3×12 @65-70%) Metcon Speedway (Time) 3 RFT: 500 m row 30 Air squats 20 sit ups 10 push press 95/65 1 rope climb/5 man makers 20/15 Rx+ 3 RFT: 500 m row 30 Air squats 20 GHD sit ups 10 push press 115/80 1 rope climb
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Crossfit Garage – CrossFit Weightlifting Snatch Balance (3×5) build weight, use for technique work Power Snatch (3×5 @70%) Metcon 12 min OHS run push ups – new (AMRAP – Rounds and Reps) 12 Minutes AMRAP: 9 x Push ups 9 x OHS 60% of 1 RM 200m run (100m = 1 rep) RX+ 80% OHS...
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Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @70%) Metcon Block Head (Time) 21-15-9 Thrusters 95/65 Stone 2 Shoulder 70/35 50 DU/ 150 SU *after each set* Rx+ Stone 125/70 Large/Medium stone Only DUMen use medium size stone, women use small one. If you can do the stone, use a wall ball or the 40...
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Crossfit Garage – CrossFit Weightlifting Clean (3×5 @70%) Deadlift (3×8 @75%) Metcon Granite Games 17.4 (AMRAP – Reps) 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (155/105lbs) 15 burpee box jump overs (24/20in) Masters AsRx (Age 45-54) Teens(14-18) 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (115/80lbs) 15 burpee box jump...
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