Crossfit Garage – CrossFit Warm-up (No Measure) – Couch Stretch (1:00/side) – Pigeon Stretch (1:00/side), into: EMOM X 6 Minute 1: :45 Samson Lunges Minute 2: :45 Bike Minute 3: :45 Bootstrappers Review Back Rack Reverse Lunge: 1×12 (6/leg) with empty barbell Weightlifting Back Rack Reverse Lunges (3×12 ) 6 per leg – log heaviest set of 12 Metcon Jumping Lunge Echo (AMRAP – Rounds and Reps) EMOM X 8 Minute 1: 12 Goblet Lunges (53/35lbs) (24/16kg) Minute 2: 12/10 Calorie Bike -Rest 2 Minutes- AMRAP X 8 12 Jumping Lunges 12/10 Cal BikeScore = Rounds + Reps from AMRAP Cool DownRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 50’ Duck Walk 10 PVC Pass Throughs 10 Worlds Greatest Stretch 10 Cossack Squats Empty Bar: Snatch DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch x 3 Power Snatch x 2 Squat Snatch x 2 Weightlifting 3 Snatch Pulls + 1 Snatch (6×1) E2MOM x 6 sets*building across as long as speed + technique remain – may power or squat (preffered) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#scale to shoot for 6 min Isabel Altered (Time) For Time: 30 Snatches, 55% 1 RM Rx+ use 80% 1 RM Cool Down Roll and stretch Reference Snatch Power Snatch Squat SnatchRead more

Crossfit Garage – CrossFit Stay Warm (Time) 30-25-20 Echo Cals 60′ Single DB OH Walking Lunge (35/20) Sit-ups Rx+ DB (50/35); GHDRead more

Crossfit Garage – CrossFit Warm-up Weightlifting Metcon Chipper from Hell (Time) 40-30-20-10 Hang power clean 95/65 WB 14/8 Push ups *200 m row between sets Cool Down :30 Calf Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up 10 Wrist Rotations Clockwise 10 Wrist Rotations Counterclockwise, Into… 3:00 Row (Increase pace every minute) Into… AMRAP X 6 8 Groiners 8 Front Squats 8 Push Press 8 Kip Swings 8 Banded Straight Arm Lat Pulldowns EMOM X 9 Minute 1: 8 Pull-ups/Jumping Pull-Ups→ 6 C2B/Pull-Ups → 2 Muscle Ups/C2B Minute 2: 30 High Jump Singles (1 Rounds)→ 30 Double Unders/Double Under Attempts (2 Rounds) Minute 3: 8 Thrusters (Weight 1) → 6 Thrusters (Weight 2) → 4 Thrusters (Weight 3) Skills Pull-ups Work on the swing and the kip. Begin to find your path of progression Ex -Kip swing with feet on box -2 kip swings + 1 Kip, with feet on box -2 kip swings + pull-up, with feet on box -2 kip swings + 1 pull-up + 2 kip swings, with feet on box -box pull-ups Metcon Fran (Time) 21-15-9 Thrusters, 95#...Read more