Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) Tabata 1 (:20 on, :10 off): Movement 1: Strict Press Movement 2: Up-Downs Tabata 2 (:20 on. :10 off): Movement 1: Push Press Movement 2: Step-ups Specific: 1. Jump and land with hands at the side X 3 2. Jump and land with hands at the front rack X 3 3. Jump, punch, and land X 3 4. Push jerk (Empty Barbell/PVC pipe) X 3 Weightlifting 1 Strict Press + 2 Push Press + 3 Push Jerk E3MOM X 6*athletes may build across these sets as long as form maintains – log as 1×1 complex Metcon AMRAP 4 S2O Box Jump (AMRAP – Rounds and Reps) AMRAP X 4: 3 Shoulder to Overhead (135/95) 5 Box Jumps (24/20) -Rest 1 Minute- *Repeat*Total time on clock: 9:00 *athletes pick up where they left off from round 1 into round 2 Bright...Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 10 Birddogs 5/5 Single DB Strict Press 10 DB Straight Leg Deadlifts 8 Air Squats (1 sec pause in bottom of squat) Weightlifting Deadlift (4×3 @ 85% of 1RM) Metcon EMOM 12 DL Thruster (AMRAP – Reps) EMOM X 12: Minute 1: 4 Deadlift (275/185) Minute 2: 10 DB Thrusters (50/35)Total reps as written: 84 If not done Rx, include weight used in notes Bright Spot DB ThrusterRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 200m row 10 Straight Leg Sit-Up 10 Kip Swings, then: – :30 Banded Lat Stretch (per side) Skill/Strength EMOM X 10 Minute 1: 6-10 Strict Pull-Ups Minute 2: 1/1 Turkish Get-UpLog KB/DB weight for TGU and strict pull-ups in Bright Spot Metcon AMRAP 15 Row Sit Toes (AMRAP – Rounds and Reps) AMRAP X 15 40/35 Cal Row 20 Sit-Ups 10 T2B Rx+ All rows sub 3:00 Bright Spot Turkish Get Up Strict Pull Ups Sit-ups Toes-To-BarRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 7/5 Cal Bike (Increasing Pace) 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Air Squats→ 10 Narrow Air Squats→ 10 Jump Squats Weightlifting 1 Power Clean + 1 Squat Clean Every :90 x 10 Sets *building* Log heaviest/last complex as 1×1 Metcon Power Clean Echo (Time) 3-6-9-12 Power Clean (135/95) 25-20-15-10 Cal Bike Rx+ 155/105 14 MIN CAP Bright Spot Power Clean Squat Clean CleanRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into.. 3 RDS 5/5 Single Arm KB Suitcase Deadlift 20 Plank Shoulder Taps 6 Strict Press Into.. 400m run Skill/Strength EMOM x 12 EMOM X 12 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: 10 DB Push Press (Building) Metcon Metcon (Time) For Time: 30 DB Push Press 800m run 20 DB Push Press 400m run 10 DB Push Press 200m run 15 MIN CAP LEVEL UP OPPORTUNITY: 800m sub 3:30, 400m sub 1:45, 200m sub :50 (Conditioning Focus) Cool Down 1:00/side Banded Shoulder DistractionRead more