Crossfit Garage – CrossFit Weightlifting Back Squat (4×5 @75-80%) Metcon Triple Play (3 Rounds for reps) AMRAP 7: 40 Air Squats 20 Push ups -rest 5 min- AMRAP 5: 20 box jumps 24/20 15 pull ups -rest 3 min- AMRAP 3: 15 WB 20/14 10 T2BRead more

Crossfit Garage – CrossFit Metcon Terrific Two-Some (Time) 100 Russian KB swings 53/35 400m run 100 Thrusters 75/55 400m run 100 med ball sit ups 20/14 400m run 100 Front squats 95/65 400m run 100 American KB swings One partner working at a time, except both run at the same time Metcon 11 AM AMRAP 16: (AMRAP – Rounds and Reps) AMRAP 16: 12 Box Jump 24/20 9 Burpees 6 Thrusters 95/65 400m Row (100m = 1rep)Read more

Crossfit Garage – CrossFit Weightlifting Back Squat (EMOM 5) min1: 10 Back squats min2: rest min3: 8 back squats min4: rest min5: 6 back squats increase weight each set. Start at 65-70% then go up 5% Metcon Powerball (Time) 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie RowRead more

Crossfit Garage – CrossFit Metcon Down Under (Time) Rx 3 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 50 Calorie Row – 2 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 35 Calorie Row – 1 Round: 50 Single-unders 20 Wallballs (20/14#) – 20 Calorie Row Rx+ 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Row – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Row 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Row Weightlifting Single Leg RDL (3×8) This can be done with DBs or a BarbellUse a DB or KB. Opposite leg & Opposite arm. Keep hips square!Read more

Crossfit Garage – CrossFit Metcon Benching sleds (Time) Rx 10-8-6-4-2: Bench Press @70% Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press @70% Pull-ups Rx+ 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95#) Strict Pull-upsWe have 2 sleds. One is heavier than the other. Take turns every 50 m if there are people waiting. Just go 50 m and back 4 times. Rx may be a better workout for you if 70% is higher than 135/95 for you, especially the males… Weightlifting Barbell Curl (3×8) Reference Bench PressRead more