Crossfit Garage – CrossFit Weightlifting Clean (3×5 @70%) Deadlift (3×8 @75%) Metcon Granite Games 17.4 (AMRAP – Reps) 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (155/105lbs) 15 burpee box jump overs (24/20in) Masters AsRx (Age 45-54) Teens(14-18) 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (115/80lbs) 15 burpee box jump overs (24/20in) Masters (Ages 55+) 10 minute AMRAP 6 chest-to-bar pull-ups 12 shoulder to overhead (95/65lbs) 15 burpee box step overs (24/20in) Granite Games 17.4 Scaled (AMRAP – Reps) 10 minute AMRAP 6 pull-ups 12 shoulder to overhead (95/65lbs) 15 burpee box step overs (24/20in) Scaled Masters (Age 45-54) Teens 14-18 10 minute AMRAP 6 pull-ups 12 shoulder to overhead (75/55lbs) 15 burpee box step overs (24/20in) Scaled Masters (Ages 55+) 10 minute AMRAP 6 pull-ups 12 shoulder to overhead (65/45lbs) 15 burpee box step overs (24/20in)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

Crossfit Garage – CrossFit Weightlifting Shoulder Press (3×12 @65-70%) Metcon Speedway (Time) 3 RFT: 500 m row 30 Air squats 20 sit ups 10 push press 95/65 1 rope climb/5 man makers 20/15 Rx+ 3 RFT: 500 m row 30 Air squats 20 GHD sit ups 10 push press 115/80 1 rope climbRead more

Crossfit Garage – CrossFit Metcon Metcon (AMRAP – Reps) Partner (2 person) AMRAP 20 3 Burpee Box Jumps (24/20) 3 Squat Cleans (115/80) 6 Burpee Box Jumps 6 Squat Cleans 9 Burpee Box Jumps 9 Squat Cleans … Rx+ 135/95 Burpee box jump overs 24/20 Partner must complete round then you switch. 1 person working at a time Metcon 11 AM Metcon (AMRAP – Rounds and Reps) AMRAP 15 25 Cal Row 20 Push press 75/55 15 KBS 53/35 10 Ring RowsRead more