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Day

July 2, 2017

07072017

July 2, 20170
Crossfit Garage – CrossFit Weightlifting Bench Press (3×12 @65-70%) Metcon Rep Control (5 Rounds for reps) 5 Rounds 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders/SU 1 min RestSingle unders are Rx but are only worth 1/3 of a rep. So if you get 90 SU, that is worth 30...
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07052017

July 2, 20170
Crossfit Garage – CrossFit Gymnastics HSPU (5×10 ) pick a consistent number and hit each set. If you can’t do these yet, do a handstand hold and then immediately go into strict press with moderate weight for 10 reps. Do that 5 times. REST AS needed Metcon Shape Shifter (2 Rounds for reps) 7 min...
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07062017

July 2, 20170
Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @65-70%) go up 5 lbs from last week if you hit all the reps Metcon Summer Sledding (AMRAP – Rounds and Reps) AMRAP 15: 9 Thrusters (95/65) 15 Bar Facing Burpees 20 m sled push (empty sled) (2 reps) Wall Sit Wars (Time) Max wall sit at...
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07032017

July 2, 20170
Crossfit Garage – CrossFit Weightlifting Triple Extension (3×3 @ 90% of clean) warm up and use this as heavy technique work. Clean (3×5 @70%) move up 5lbs from last week Metcon Leg Logic (Time) 21-15-9 Hang squat cleans 95/65 Calorie Row 200 m run Rx+ 135/95
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07042017

July 2, 20170
Crossfit Garage – CrossFit Metcon Freedom 1776 (Time) In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). Buy in: 400 m run all together then…...
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