Crossfit Garage – CrossFit View Public Whiteboard Metcon EMOM 5 Snatches (5 Rounds for time) EMOM 5 min 5 Power Snatches @ 65%5 Power Snatches per minute = 25 reps total. Working at 65% to focus on form and technique Reference Snatch Power Snatch 12 min AMRAP BOR lunge t2b (AMRAP – Reps) 12 min AMRAP 9-15-21-27-ect… Bent over row 95/65 Back rack lunge 95/65 T2BMake sure not to ‘kip’ the bent over row – this is a controlled movement with a slight pause at top, contracting the scapular area. Increase by 6 reps each round until time is up. Score is total reps MetconRead more

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Back Squat Shoulder Press DeadliftRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 27 Min AMRAP From 0:00 – 10:00 1 Mile Run Max Clean and Jerk (135/95) Rest 10:00-13:00 From 13:00 – 20:00 800m Run Max Power Snatch (115/80) Rest 20:00 – 23:00 From 23:00 – 27:00 400m Run Max Thrusters (95/65)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Partner (Time) Partner WOD! 4 x 400 Meters (one partner runs 400 while the other rests) 100 Shoulder to overhead (95/65) *Bar can’t touch ground until 100 reps are finished 80 Alternating burpees over the bar 60 Front rack lunges *Bar can’t touch ground until all 60 reps are finished 40 Medball sit ups passing ball over the bar to partner 20 Muscle ups or Handstand Push Ups (or any combination of the two)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Thrust how you like it (Time) 21-15-9 RX Thruster 95/65 Burpees Stone to shoulder 70/35 RX+ Thruster 115/85 Burpees over Bar Stone to shoulder 100/70Read more