Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: :40 Bike (Increasing Pace) 10 Leg Swings (per leg) 10 PVC Pass Throughs 6 PVC OHS Weightlifting Snatch EMOM (10×1) EMOM X 10 1 Snatch w/ 2 Sec Pause Below Knee*building* log heaviest 1×1 Metcon Echo Power Snatch Intervals (Time) 25/20 Cal Bike 12 Power Snatches (75/55) -Rest 1 minute- 20/16 Cal Bike 10 Power Snatches (95/65) -Rest 1 minute- 15/12 Cal Bike 8 Power Snatches (115/75) -Rest 1 Minute- 10/8 Cal Bike 6 Power Snatches (135/95) Rx+ 95/65, 115/75, 135/95, 155/105Score: Time including rest periods Cool Down 1:00 Couch Stretch/Side () Bright Spot Snatch Power SnatchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Metcon Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball37 MIN CAP SU 1:1 Bright Spot Box Jumps KBS Knees To Elbow Push Press Back Extension Wall Balls Double-Unders Cool Down 2 mins alternating between cobra stretch and childs pose.Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds @ Increasing Pace: 10/8 Cal Row 10 Groiners 10 Bootstrapper Squats Specific: 2 Sets: 6 Tempo Back Squats (2221) *First set w/ light load, second set with light-moderate Weightlifting Back Squat ( 4×2 @ 70, 75, 80, 85% ) Record 85% or heaviest 1×2 Metcon EMOM FS Cal KB Hold (Weight) EMOM X 15 Minute 1: 4 Front Squats at 75% of 1RM Minute 2: 15/12 Cal Row Minute 3: :40 KB Front Rack Hold (53/35)Barbell received from rack if possible Score: FS weight Cool Down 1:00/side Barbell/KB Quad Smash () Bright Spot Front Squat KB Front Rack HoldRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike, into: AMRAP X 6 8/8 Forward + Back Shoulder Circles 8 Cossack Squats 8 PVC ATW Push Jerk Review Weightlifting Push Jerk (6×3) finishing heavier than last week Metcon Partner Running DT (AMRAP – Rounds and Reps) AMRAP 18 Partner A: Begins 400mRun Partner B: Begins ‘DT’ – cycling through: 12 Deadlift 9 Hang Power Clean 6 Push Jerk RX: 155/105 Partner B continues cycling through rounds of DT until Partner A returns from the run. Partners will then switch off, and Partner A picks up where Partner B left off, etc until the time capScore: TOTAL rounds + remaining reps of DT Cool Down 1:00/side Thread the Needle stretch () Bright Spot Deadlift Hang Power Clean DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 10 Scap Pull-ups/Kip Swings/Big Kip Swings :30/side Spiderman Lunge/Quad Pull/Pass Throughs 3 Inchworm-to-Cobra Skills L-Sit Progression EMOM 12 (Time) Min 1: L-Sit Progression Min 2: RestAccumulate time in an L-Sit progression every other minute; rest every other minute – log longest holding version of the L-Sit/describe in Notes Metcon Weighted Hand Release Hollow (Time) 18-15-12-9-6 Weighted Sit-ups (25/15 plate) Hand-Release Push-ups **30-second accumulated Hollow Hang in between rounds** Rx+ Deficit Push-ups (hands on bumper plates)Four total Hollow Hangs Cool Down 1:00/Side Barbell Forearm Smash 1:00 Knees to Side Lumbar Stretch/Side () Bright Spot L-Sit Weighted Sit-ups Hand-Release Push-ups Hollow Hang Deficit Push-upsRead more