Crossfit Garage – CrossFit Weightlifting Back Squat (EMOM 5) min1: 10 Back squats min2: rest min3: 8 back squats min4: rest min5: 6 back squats increase weight each set. Start at 65-70% then go up 5% Metcon Powerball (Time) 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie RowRead More
Crossfit Garage – CrossFit Weightlifting Snatch Pull (4×3 @80%) PERFECT FORM HERE!!!! Keep bar close, practice snapping your hips through!!! Metcon Double RAP (2 Rounds for reps) Rx AMRAP 7 50 DU/150 SU 15 Toes to Bar rest 3 min AMRAP 7 30 DU/ 90 SU 10 HSPU Double RAP (scaled) (2 Rounds for reps)...Read More
Crossfit Garage – CrossFit Metcon Resurrection (Time) 2 person team 1,984 m row (both partners) Then… 7 rounds 7 box jumps 24/20 7 pull ups 7 wall balls 20/14 7 KBS 7 thrusters 95/65 7 GHD sit ups 7 hang squat cleans Then… 316 m partner carry Partners work at the same time on the...Read More
Crossfit Garage – CrossFit Weightlifting Clean complex (15 minutes to build to a heavy complex) 1 Clean 1 Hang Clean 1 Front SquatThis is done without setting the bar down. All of these are SQUAT! Metcon 3 RFT clean jerk t2b (Time) 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12 Jerks (115/80#) 12 Toes-to-Bar/...Read More
Crossfit Garage – CrossFit Metcon Partner Revolver (AMRAP – Rounds and Reps) AMRAP 25: Teams of 2-3: 7 Kettlebell Swings (53/35#) 7 Box Jumps (24/20″) 50 m Shuttle Sprint 7 Burpees 50 m Shuttle Sprint Choose your team of either 2 or 3, your choice. 1 partner will finish the round before the next partner...Read More
Crossfit Garage – CrossFit Weightlifting Deadlift (EMOM 10 ) This is Deadlift conditioning. Start the clock at 10 minutes and count down. 10 deadlifts at min 10 9 DL at min 9 8 DL at min 8…down to 1 at minute 1 Use 55-65% of 1 RM he whole time… only go up to 70%...Read More