WOD

Crossfit Garage – CrossFit Weightlifting Snatch (build to a heavy single for the day) 20 minutes Power Snatch you choose power or squat Metcon
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Crossfit Garage – Crossfit Competitive Programming Warm-up Warm-up (No Measure) EMOM x 10: Min 1- 1 to 2 Rope Climbs Min 2- 12 Thrusters (45/35) Metcon HSPU (EMOM 10: 3-7 strict) Bouncy House (3 Rounds for reps) AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Calorie Row Rest 4:00 AMRAP 4 1 Round: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Jerks (155/105#) Time remaining: Max Calorie Row Metcon (Time) Conditioning 3 RFT: 30 GHDSU 20 Cal Row 10 D-Ball shoulders (100#)Quality
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Crossfit Garage – Crossfit Competitive Programming Active Recovery
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Crossfit Garage – CrossFit Weightlifting Clean and Jerk Metcon AMRAP 20 (AMRAP – Rounds and Reps) AMRAP 20: 2 Rope Climbs 8 HSPU 50′ Walking Lunge RX+ AMRAP 20: 2 Rope Climbs 8 Strict HSPU 50′ Walking Lunge up & down Garage ramp25 ft = 1 rep 50 ft= 2 reps AMRAP 20 scaled (AMRAP – Rounds and Reps) AMRAP 20: 12 Db Strict Press 35/20 16 push ups 50′ Walking Lunge
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Crossfit Garage – CrossFit Weightlifting Back Squat (4×5 @75-80%) 3-5 min rest between sets Metcon Ring attack (Time) Rx 3 Rounds: 5 Ring pull ups 10 Deadlifts 185/135 20 Box Jump-Overs 24/20 Rx+ 3 Rounds: 5 Muscle-Ups (ring or bar) 10 Deadlifts (225/155) 20 Box Jump-Overs 24/20 Weightlifting Dumbbell Curl (3×12)
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