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 Metcon (Time) Partner 100 Air Squat 50 Dips 100 Walking Lunges 50 Push press 75/55 100 Double Unders 50 Power snatches 100 sit ups 50 med ball sq cleans 20/14 100 m sprint (together) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200 m run 9 deadlifts 185/135...Read More

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

Crossfit Garage – CrossFit Skills Coach directed power and squat clean work Metcon 10min AMRAP (AMRAP – Reps) 10min AMRAP 5 Box Jumps 24/20 7 Power cleans 115/75 9 Situps RX+ 30/24 155/105 Weightlifting Deadlift (build to a heavy triple) Reference Power CleanRead More

Crossfit Garage – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here 1000m Row (Time) Max Effort...Read More

Crossfit Garage – CrossFit Weightlifting Shoulder Press (1 RM) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for...Read More

Crossfit Garage – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders35 min Time CapRead More

Crossfit Garage – CrossFit Weightlifting Bench Press (4×5 @75-80%) Metcon 10 min run kb burpee (AMRAP – Rounds and Reps) 10 Min AMRAP: 400m Run buy in Then repeat till time is up: 30 x KB 1.5 / 1 pood 30 x Burpee RX+ 2 / 1.5 poodRead More

Crossfit Garage – CrossFit Metcon Metcon (Time) In teams of two, complete the following for time. Buy-in: 75 T2B 50 Stone Cleans 400 m Run 100 m Front Rack Lunges (2×35/20# KB) 400 m Run 150 WBS 20/14 400 m Run 100 m KB Overhead Carry 400 m Run 50 Stone Cleans Cash Out: 75...Read More

Crossfit Garage – Summer Strength Weightlifting Back Squat Deadlift Shoulder Press Bench Press Power CleanRead More