WOD – Page 309 – CrossFit Garage

04282017

April 23, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Back Squat (4×5 @75-80%) Metcon Triple Play (3 Rounds for reps) AMRAP 7: 40 Air Squats 20 Push ups -rest 5 min- AMRAP 5: 20 box jumps 24/20 15 pull ups -rest 3 min- AMRAP 3: 15 WB 20/14 10 T2B

04222017

April 21, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Terrific Two-Some (Time) 100 Russian KB swings 53/35 400m run 100 Thrusters 75/55 400m run 100 med ball sit ups 20/14 400m run 100 Front squats 95/65 400m run 100 American KB swings One partner working at a time, except both run at the same time Metcon 11 AM AMRAP...

04172017

April 16, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Weightlifting Clean (4×3 @80-85%) Metcon Frantastic (Time) 3 rounds 21/18 Calorie Row 18 Thrusters 95/65 15 Pull-ups

04182017

April 16, 2017SiteplicityWOD0

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 Row

04202017

April 16, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Down Under (Time) Rx 3 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 50 Calorie Row – 2 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 35 Calorie Row – 1 Round: 50 Single-unders 20 Wallballs (20/14#) – 20 Calorie Row Rx+ 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie...

04192017

April 16, 2017SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Benching sleds (Time) Rx 10-8-6-4-2: Bench Press @70% Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press @70% Pull-ups Rx+ 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95#) Strict Pull-upsWe have 2 sleds. One is heavier than the other. Take turns every 50...

04212017

April 16, 2017SiteplicityWOD0

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)...

04152017

April 14, 2017SiteplicityWOD0

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...

04102017

April 9, 2017SiteplicityWOD0

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/...

04122017

April 9, 2017SiteplicityWOD0

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...

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