Category Archives: Metcon

Thursday 03.24.16

A) Strength/Skill

20 EMOM

Even: 3 Deficit HSPU

Odd: 4 Burpee PLU

B) METCON

Climbing AMRAP Ladder for 9 min.

3 C&J, 3 T2B

6 C&J, 6 T2B

9 C&J, 9 T2B

12 C&J, 12 T2B

Continue Pattern for 9 min Rx= (115/75)

Reminder: The final OPEN workout will be released and tested tonight @ 8pm games.crossfit.com 

Thursday 03.17.16

A) Warm – up/ WOD # 1

20 – 15 – 10 – 5

OHS = 40% 1 RM

10 – 20 – 30 – 40

DU/x3 sing

B) METCON 

3 Rounds for Time

21 WB (20/14)

15 Hang PCLN (135/95)

9 C2B

NOTE: 16.4 is on tonight @ 8:00pm on games.crossfit.com

Wednesday 03.16.16

A) Strength

Every 2 min, for 16 min

(4 sets @ each station)

Station 1

2 weighted PLU

4 strict pronated PLU

6 supinated – grip PLU

Station 2

8 Bench Press

METCON:

3 Rounds, each for TIME

400 m Run

15 C & J (135/95)

10 Burpee Box Jump Over (24/20)

 

 

Tuesday 03.15.16

Strength:

Shoulder Press

65% of 90% 1RM x 5

75% of 90% 1RM x 5

85% of 90% 1RM x 5

METCON:

1 min max cal row

1 min max step ups w/plate (45/25)

1 min max Abmat sit-ups

  • 1 min rest
  • Count total reps for all rds
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