CrossFit – Wed, Nov 23
Metcon (Time)
<p>3 rounds </p><p>400m Run</p><p>16 DL (135/95)</p><p>12 Hang Squat Cleans (135/95)</p><p>8 Push Jerks (135/95)</p><p>rest 2 min </p><p>Record Slowest round </p>
CrossFit – Tue, Nov 22
Metcon (Time)
<p>Complete the following for time</p><p>150 DU</p><p>150 Sit ups</p><p>rest 1 min</p><p>100 OHS (45/35)</p><p>100 Hang Snatch (45/35)</p><p>rest 1 min</p><p>50 box jumps</p><p>50 bar over burpees</p>
<p>35 min cap</p><p>Each couplet can be performed in whatever rep scheme the Athlete wants. For example, you can do 3 rounds of 50 DU + 50 situps. You must finish the couplet before moving on to the next one</p>
11.21.22
Metcon (Checkmark)
DB Bench Press
5 sets x 10 reps @ 55/35 (70-75/55 RX+)
complete 10 decline push ups after each set
(for decline push up place feet up on box and hands on ground)
5 sets x 10 reps @ 55/35 (70-75/55 RX+)
complete 10 decline push ups after each set
(for decline push up place feet up on box and hands on ground)
Metcon (Time)
Cardio Finisher
800m Run
rest 1 min
400m Run
rest 30 sec
200m Run
rest 15 sec
200m Run
(Total 1 mile = Score will be total time minus rest time of 1:45)
800m Run
rest 1 min
400m Run
rest 30 sec
200m Run
rest 15 sec
200m Run
(Total 1 mile = Score will be total time minus rest time of 1:45)
