Crossfit Garage – CrossFit Weightlifting Triple Extension (3×3 @ 90% of clean) warm up and use this as heavy technique work. Clean (3×5 @70%) move up 5lbs from last week Metcon Leg Logic (Time) 21-15-9 Hang squat cleans 95/65 Calorie Row 200 m run Rx+ 135/95Read More
Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @65-70%) go up 5 lbs from last week if you hit all the reps Metcon Summer Sledding (AMRAP – Rounds and Reps) AMRAP 15: 9 Thrusters (95/65) 15 Bar Facing Burpees 20 m sled push (empty sled) (2 reps) Wall Sit Wars (Time) Max wall sit at...Read More
Crossfit Garage – CrossFit Gymnastics HSPU (5×10 ) pick a consistent number and hit each set. If you can’t do these yet, do a handstand hold and then immediately go into strict press with moderate weight for 10 reps. Do that 5 times. REST AS needed Metcon Shape Shifter (2 Rounds for reps) 7 min...Read More
Crossfit Garage – CrossFit Weightlifting Bench Press (3×12 @65-70%) Metcon Rep Control (5 Rounds for reps) 5 Rounds 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders/SU 1 min RestSingle unders are Rx but are only worth 1/3 of a rep. So if you get 90 SU, that is worth 30...Read More
Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 1600m run 50 Front squats (135/95) 100 DB snatch (50/35) 200 sit ups 1600m run 1 person working at a time Metcon 11 AM Metcon (Time) 4 RFT: 200 m run 20 Box Jumps 20″ 15 Push ups 10 Thrusters 95/65 5 Strict Pull ups...Read More
Crossfit Garage – Summer Strength Metcon (Time) With a partner 6 Rounds 200 m Partner Run w/WB 10 WB Shots 8 WB Cleans 6 WB Put-ins 20 min Time CapAdults: 20/14″ for Run, WBS & cleans 30/20 for Put-ins Kids: 12/8; 20/14 Both partners must run the 200 m together. Pass the WB at any...Read More
Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @70%) Metcon Block Head (Time) 21-15-9 Thrusters 95/65 Stone 2 Shoulder 70/35 50 DU/ 150 SU *after each set* Rx+ Stone 125/70 Large/Medium stone Only DUMen use medium size stone, women use small one. If you can do the stone, use a wall ball or the 40...Read More
Crossfit Garage – CrossFit Weightlifting Snatch Balance (3×5) build weight, use for technique work Power Snatch (3×5 @70%) Metcon 12 min OHS run push ups – new (AMRAP – Rounds and Reps) 12 Minutes AMRAP: 9 x Push ups 9 x OHS 60% of 1 RM 200m run (100m = 1 rep) RX+ 80% OHS...Read More
