Siteplicity – Page 307 – CrossFit Garage

06232017

June 18, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) Buy in 400 m run For Time: 50-35-20 Deadlifts (155/105) Push Ups Weightlifting Curl to Arnold Press (5×5) Dumbbell curl into Arnold Press

Crossfit Garage – CrossFit Metcon 9:30 AM Metcon (Time) 2 PERSON TEAM 3 rounds 4×200 m run (alternating) 40 power cleans 135/95 40 Box jump overs 24/20 *both partners can work at a time but not during the run and only 1 bar/ 1 box for each team Metcon 11 AM Metcon (AMRAP – Reps)...

SS – BS, SP, DL

June 13, 2017SiteplicityWOD0

Crossfit Garage – Summer Strength Weightlifting Back Squat Shoulder Press Deadlift

SS – BS, BP, DL

June 11, 2017SiteplicityWOD0

Crossfit Garage – Summer Strength Weightlifting Back Squat Bench Press Deadlift

06122017

June 11, 2017SiteplicityWOD0

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...

06152017

June 11, 2017SiteplicityWOD0

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...

06132017

June 11, 2017SiteplicityWOD0

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 CAP

06142017

June 11, 2017SiteplicityWOD0

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...

06162017

June 11, 2017SiteplicityWOD0

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...

06102017

June 9, 2017SiteplicityWOD0

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...

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