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

Crossfit Garage – CrossFit Weightlifting Snatch Pull (4×3 @80%) PERFECT FORM HERE!!!! Keep bar close, practice snapping your hips through!!! Metcon Double RAP (2 Rounds for reps) Rx AMRAP 7 50 DU/150 SU 15 Toes to Bar rest 3 min AMRAP 7 30 DU/ 90 SU 10 HSPU Double RAP (scaled) (2 Rounds for reps) Rx AMRAP 7 150 SU 15 hanging knee raises rest 3 min AMRAP 7 90 SU 10 push upsRead more

Crossfit Garage – CrossFit Metcon Resurrection (Time) 2 person team 1,984 m row (both partners) Then… 7 rounds 7 box jumps 24/20 7 pull ups 7 wall balls 20/14 7 KBS 7 thrusters 95/65 7 GHD sit ups 7 hang squat cleans Then… 316 m partner carry Partners work at the same time on the rower. Then one partner at a time broken up however you want. You may go out of order if you want to. The partner carry is broken up however you want to get 316 m! Metcon 11 AM 15 Min AMRAP goblet squats sit ups bp (AMRAP – Rounds and Reps) 15 min AMRAP RX acending ladder 2,4,6,8,10,ect Goblet Squats .5/1pood Sit ups Burpees RX+ goblet squats 1/1.5 pood wall ball situps 20/14 burpeesRead more