Siteplicity – Page 306 – CrossFit Garage

07102017

July 6, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Clean (3×5@75%) Metcon Team Turmoil (Time) Teams of 2 5 Rounds (each) 15 Power Snatch (95/65) 200 yard Shuttle Sprint (50 yards down/ 50 yards back x2 ) * Parter 1 completes 15 PS and 200 yard shuttle sprint then Partner 2 goes. Continue until both have completed 5 rds...

07132017

July 6, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Snatch (3×5 @70%) Metcon The Shining (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-unders/180 SU 30/25 Calorie Row 15 thrusters (95/65) Rx+ only DU thrusters 115/80

20170706

July 5, 2017SiteplicityWOD0

Crossfit Garage – Summer Strength Skills Conditioning Metcon (Time) 5 RFT 7 Kipping Swings 8 Burpees 9 Supermans12 min Time Cap Metcon (Time) 5 RFT 7 Kipping Swings 8 Burpees 9 Supermans12 min Time Cap

07042017

July 2, 2017SiteplicityWOD0

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…...

07032017

July 2, 2017SiteplicityWOD0

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

07062017

July 2, 2017SiteplicityWOD0

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...

07052017

July 2, 2017SiteplicityWOD0

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...

07072017

July 2, 2017SiteplicityWOD0

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...

07012017

June 30, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 1600m run 50 Front squats (135/95) 100 DB snatch (50/35) 200 sit ups 1600m run 1 person working at a time Metcon 11 AM Metcon (Time) 4 RFT: 200 m run 20 Box Jumps 20″ 15 Push ups 10 Thrusters 95/65 5 Strict Pull ups...

WallBall Mania

June 26, 2017SiteplicityWOD0

Crossfit Garage – Summer Strength Metcon (Time) With a partner 6 Rounds 200 m Partner Run w/WB 10 WB Shots 8 WB Cleans 6 WB Put-ins 20 min Time CapAdults: 20/14″ for Run, WBS & cleans 30/20 for Put-ins Kids: 12/8; 20/14 Both partners must run the 200 m together. Pass the WB at any...

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