Crossfit Garage – Student Strength Weightlifting Back Squat (5×4) log last/heaviest set of 4 Shoulder Press (5×4) log last/heaviest set of 4Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 250m row 10 Bootstrapper Squats :30 Groiner/side 10 Scap Pull-Ups 2 Sets (1 with Empty Barbell, 1 w/ Light Weight): 5 Front Squats 5 Push Press 5 Thrusters Weightlifting Thruster (1×3) 15:00 to build to a heavy set of 3 Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Bright Spot 1000m Row (Time) Max Effort 1000m Row Pull-ups Cool Down 1:00 Feet Up the wall stretch 1:00 Barbell Quad Smash/SideRead more

Crossfit Garage – Student Strength Weightlifting Deadlift (5×4) log last/heaviest set of 4 Bench Press (5×4) log last/heaviest set of 4Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch :30/side, into: AMRAP X 5 10 Pass Throughs 10 Cossack Squats 3 Up-Downs Over PVC Empty Bar: Snatch DL x 5 Down Shrug x3 Down Shrug w/ elbows x 3 Hang Muscle Snatch x 3 2 Hang Snatch + 1 Snatch (full complex) Weightlifting 2 Hang Snatch + 1 Snatch (6×1) Every 2:30 x 6 sets Power or Squat *build across if desired Metcon ‘Serena’ (Time) 3 Rounds: 10 Bar-Facing Burpees 8 Power Clean + Jerk (135/95) 5 Squat Snatchlast tested 4/7/21 Bright Spot Hang Snatch Snatch 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch Power Snatch Clean and Jerk Cool Down 1:00 Feet up the Wall 1:00 Hands on Wall Prison Stretch 1:00/side Pigeon StretchRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m jog into.. AMRAP X 7 8 Samson Lunges 8 KB DL 8 Scorpions 8 Bootstrapper Squats Weightlifting DBL KB Bulgarian Split Squat (4×8/leg) DBL KB Bulgarian Split Squat 4×8/leg Metcon “Just Do It” (Weight) EMOM X 16 Minute 1: 12 Russian KB Swings (70/53lb) (32/24kg) Minute 2: 12 Hand Release Push-Ups Minute 3: 12 Goblet Squat Minute 4: 12 SDHPLEVEL UP OPPORTUNITY: 15 reps of everything (Conditioning Focus) Cool Down :30/Side Bent arm chest stretch on rig 1:00/Side KB Quad SmashRead more