Siteplicity – Page 311 – CrossFit Garage

05202017

May 19, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 100 DU/300 SU 50 Pull ups 40 OHS 75/55 30 Cal Row 20 ring dips 30 Cal Row 40 Thrusters 75/55 50 T2B 100 DU/300 SU Metcon 11 AM Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 Cal Row 25 Air squats 20 Push...

05192017

May 18, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Deadlift (10-8-6-4-2) rest as needed build weight. This is unbroken. Daily 2 rep max, you should be over 85% of your 1 RM for your set of 2 Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

05232017

May 17, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Coaching Focus Kipping/butterfly pull ups Metcon Metcon (Time) 4 rounds 200 m run 10 pull ups 3 rounds 400 m run 20 push ups 2 rounds 600 m run 30 Air Squats Weight vest optional 20/14… If you use weight vest hit Rx+2 miles of running like Murph, scale as you...

05222017

May 17, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Table Manners (Time) Rx 3 Rounds: 10 Power Cleans (115/80) 10 Front Squats 10 Push Jerks 50 Double-unders Rx+ 3 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders ()

05172017

May 16, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Push Press (4×5 @75-80%) Metcon Metcon (Time) Rx For time: 21 – 15 – 9 reps Push Jerk @65% Burpees Rx+ For time: 21 – 15 – 9 reps Push Jerk 115/80 Bar facing burpees*after time… Cash out: 100 push ups Reference Push Jerk

05132017

May 12, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) For Time (20 minute cap): 18-15-12 Deadlifts (185/135) Box jumps(24/20) ** 1 Partner works, while other does Plank Hold ** 18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Squat Hold on wall 90 degrees** 18-15-12 Burpees Goblet Squats (53/35) ** 1 Partner...

05162017

May 11, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Coaching Focus -Rowing Technique Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here

05152017

May 11, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @85%) try and do 5 more pounds than last weeks 85% Metcon Metcon (Time) Rx 5 Rounds: 9 Power Cleans (115/80) 15 Push-ups 21 Squats 200m Run Rx+ 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m RunTime Cap: 20 minutes

05182017

May 11, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Coaching Focus -snatch -drop snatch -snatch balance -mobility issues Snatch (5×2 building to 90%) 20-30 minute focus Metcon Metcon (3 Rounds for reps) Rx AMRAP 3: 15/12 Calorie Row 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie...

05092017

May 8, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @80-85%) Metcon 500m Row (Time) Row 500m for time 3 rounds (Time) 3 Rounds for time of: 15 Power Cleans (115/80) 45 Double-unders 15 Push Jerks (115/80) 45 Double-unders3/1 single unders

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