Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (Weight) Every 4 min x 5 sets: 400m Run 8 Power Snatches *Building in weight*Increase load for the Power Snatches every round (5 total) – Score is heaviest/final load for the last round – Notes: log all 5 loads in increasing order Bright Spot 400m Run...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon FUn DU (Time) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 – Each set must be unbroken – Rope must stop moving before starting the next set – Rest as needed between sets – If a set is broken, athlete must start again from the beginning of that set – A single-under...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon 400-meter Sammich (Time) 2 Rounds: 400m Run @ moderate pace (60-70%) 30 Air Squats 20 Burpees 400m Run @ fastest pace 20 Push-ups 30 Sit-ups Bright Spot 400m Run (Time) Max Effort 400m Run Push-ups Sit-ups Intended Response The running portion of this workout is to allow...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Shoulder Press (10-8-6-4-2) *Superset: 40-meter Farmers Carry AHAP (11 gym mats length-wise, down and back with KBs) – 2:00 between sets (between sets of shoulder presses) – barbell may be received from rack Score: load for Shoulder Press (all 30 reps at same weight) – log KB...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Deadlift (10×2) EMOM style: Every minute on the minute, athletes are to perform 2 Deadlifts at 70-80% 1RM for ten minutes (20 reps total) Accessory Work For QUALITY: 4 Rounds: DB Bent Over Row (8/arm) 8 GHD Back Extensions (can sub with Supermans) 10 DB Bicycle Squats...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– One DB used for C+J (5 reps per arm) Scores: Round Men Women 1 32 30 2 64...Read More
Crossfit Garage – CrossFit View Public Whiteboard 4 Square (AMRAP – Reps) 20 Min EMOM – Max Reps Min 1: 80% 1RM Deadlift Min 2: KBS 70/55 Min 3: Double-unders Min 4: Banded push-ups Min 5: Rest ()Read More
