Crossfit Garage – CrossFit View Public Whiteboard Skills Handstand hold Accumulated 3 Minutes of holding Handstand Walk record reps as feet (length) of the HS Walk Handstand Complex (No Measure) 5 Sets 1 Wall WalkUp 5 Side Steps Left 5 Side Steps Right 1 Wall Walk Down rest 1:00 Start in Push Up position and...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Shoulder Press (2-2-2-2-2-2-2) The working sets can start at approximately 50-55% and increase in load across all 7 sets. The goal is to find a 2-rep heavy for the day. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 4 DB Hang Power Clean (2-35/20) 3 DB...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat E2MOM 5 rep back squat build up to get to working weight for WOD Metcon Brian (Time) 3 Rounds for time of: 5 Rope Climbs, 15′ 25 Back Squats, 185#In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31,...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (Calories) Five – 3:00 rounds of: 10 Front Squats 105/75 10 Box Jumps 24/20 Row for Max Calories *rest 2:00 between rounds* Rx+ 135/95 30/24 box– perform FS and Box Jumps, then row for the remainder of each 3-min round – barbell received from ground Log...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (3-3-3-2-2-2-2) Use the above rep scheme to work towards a heavy set of 2 for today. Log heaviest 1×2 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 3 Hang Power Snatch 75/55 3 OHS 20 Abmat Sit-ups Rx+ 95/75, GHD Sit-upsbarbell received from...Read More
Crossfit Garage – CrossFit View Public Whiteboard Skills Spend the first portion of class determining final weight attempt , determining prior jumps and warming up accordingly Metcon TTTTD35 (Weight) EMOM for Load in 10 minutes: Odd minutes: 25 Double-Unders 6 Bar-Facing Burpees 1 Clean Even minutes: Rest– work must be completed within the minute –...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k RowDamper Setting Tips Strategy Technique/Stroke Breakdown Warm-up Skills Turkish Get Up (1×3) Following row – technique break down/practice. Use KB or DB. Log heaviest 1×3 Accessory Work *OPTIONAL* for Quality Following Row and TGU portion: 3 Rounds: 10 Banded Lat Pull-downs...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon One Big Rep (AMRAP – Rounds and Reps) With a single dumbbell, complete as many rounds as possible in 20 minutes of: 1 Deadlift 1 Hang Power Clean 1 Push Jerk 1 OH Walking Lunge, Left Leg 1 OH Walking Lunge, Right Leg (switch arms and repeat...Read More
