Crossfit Garage – CrossFit Weightlifting Bench Press (3×12 @65-70%) Metcon Rep Control (5 Rounds for reps) 5 Rounds 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders/SU 1 min RestSingle unders are Rx but are only worth 1/3 of a rep. So if you get 90 SU, that is worth 30 reps.Read more

Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 1600m run 50 Front squats (135/95) 100 DB snatch (50/35) 200 sit ups 1600m run 1 person working at a time Metcon 11 AM Metcon (Time) 4 RFT: 200 m run 20 Box Jumps 20″ 15 Push ups 10 Thrusters 95/65 5 Strict Pull ups Rx+ weighted vest 20/14Read more

Crossfit Garage – Summer Strength Metcon (Time) With a partner 6 Rounds 200 m Partner Run w/WB 10 WB Shots 8 WB Cleans 6 WB Put-ins 20 min Time CapAdults: 20/14″ for Run, WBS & cleans 30/20 for Put-ins Kids: 12/8; 20/14 Both partners must run the 200 m together. Pass the WB at any time. After the run, one partner must complete each following movement before the next run, then the next partner will repeat the same. Continue this pattern until all rounds are complete or until Time Cap is reached. Put-ins must be above height of smallest partner, at least 3″Read more

Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @70%) Metcon Block Head (Time) 21-15-9 Thrusters 95/65 Stone 2 Shoulder 70/35 50 DU/ 150 SU *after each set* Rx+ Stone 125/70 Large/Medium stone Only DUMen use medium size stone, women use small one. If you can do the stone, use a wall ball or the 40 lb slam ball Weightlifting Straight bar curls (3×12) full range of motion. Use DB’s if straight bar bothers your wristsRead more

Crossfit Garage – CrossFit Weightlifting Snatch Balance (3×5) build weight, use for technique work Power Snatch (3×5 @70%) Metcon 12 min OHS run push ups – new (AMRAP – Rounds and Reps) 12 Minutes AMRAP: 9 x Push ups 9 x OHS 60% of 1 RM 200m run (100m = 1 rep) RX+ 80% OHS 400m run (100m = 1 rep) Dips (3×8) if they are easy, add weight, if they are too hard, lower rep scheme and keep it consistent Reference Overhead SquatRead more