Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: AMRAP X 5 100m run or :30 Jumping Jacks 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Specific: 2 RDS (1 w/ PVC, 1 w/ Barbell) 1. Snatch DL x 5 2. Down Shrug x 5 3. Down Shrug w/ elbows x 5 4. Muscle Snatch x 5 5. OH Squat x 5 6. Squat Snatch x 5 Squat Snatch (1×1 or 1×2) E2MOM x 6 sets (Can be singles) (Building in weight) *Allow 5 minutes to build to moderate starting weight Movement Adjustment: 4 DB Devils Press (Building if possible) Metcon (AMRAP – Rounds and Reps) AMRAP 8: 10 Power Snatches (95/65) 15 Sit-upsLevel-Up Challenge/Rx+: (115/75) Cool Down 1:30/side Thread the needle stretch Bright Spot Snatch Sit-ups ()Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up AMRAP X 8 250m row 20 Jumping Jacks 10 KB Sumo Deadlift 10 Russian KB Swings EMOM X 8 Min 1-2: 30 Single Unders Min 3-4: 20 High Jump Singles Min 5-6: 20 Penguin Taps Min 7-8: :40 Double Under Practice Metcon (Time) 6 RFT 10 DBL KB DL (70/53) 1:00 Suitcase Hold 75 Double Unders 1:00 Rest 22 MIN CAPRead more

Crossfit Garage – CrossFit View Public Whiteboard King Leonidas (Time) 300/260 Calories (Echo or Rower) 150 Push Press (75/45) 99 Air Squats Rx+ 95/65Athlete determines scheme to achieve total reps for each excercise.Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 2 RDS 400m run 10 Air Squats to MB 5 Strict Press 10 Groiners Dumbbell Thruster (E2MOM X 6) Metcon (AMRAP – Rounds and Reps) AMRAP X 8 6 DB Thrusters 6 Up-Downs 6 Wall Balls (20/14) Finisher 3 Rounds for Quality 1:00 Hollow/Tuck Hold 1:00 Russian Twists w/ Medball 1:00 RestRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: AMRAP X 8 250m row 10 DB DL 10 Kip Swings 10 Samson Lunges Specific: P.O.P review of DB Lunge and DB Hang Clean EMOM X 10 EMOM X 10 Min 0&5: 8 Big Kip Swings w/ Big Pushdown on Bar Min 1&6: 10 Kipping Knee Raises Min 2&7: 5-8 Kipping T2B or Toes to Something Min 3&8: 3 Hips to Bar Min 4&9: 3 C2B/Bar MU/Pull-UpsMovement Adjustments: EMOM X 10 Min 0&5: 8 Hollow Rocks Min 1&6: 10 Supermans Min 2&7: 8 Tuck Ups Min 3&8: 8 V-ups Min 4&9: 8 Bent Over Rows Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12-minutes of 2 Rounds: • 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges) • 16 Toes-to-Bar • 8 Hang Squat Cleans Then, 2 rounds: • 50-ft. Front Rack Weighted Walking...Read more