CrossFit – Fri, Aug 2
400m Run (Time)
Max Effort 400m Run
Burpee – 50 (Time)
50 Burpees
Metcon (Time)
<p>40 pull ups for time</p>
Metcon (Time)
<p>30 TGU (35/25) for time</p>
CrossFit – Thu, Aug 1
Metcon (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">#1: DB Box Step Ups (55/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">1 min work followed by 1 minute rest for a total of 6 minutes on each exercise before moving on to the next. (3 rounds of work)</span></p>
Metcon (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">#2: Weighted Sit Ups (15/10) (behind the neck hold)</span></p>
Metcon (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">#3: Alternating DB Snatch (55/35)</span></p>
Metcon (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">#4: Alt Renegade Rows (55/35)</span></p>
CrossFit – Wed, Jul 31
Metcon (Weight)
<p>Press Complex = 1 Shoulder Press + 2 Push Press + 3 Push Jerk</p><p>5 sets x 1 complex increase weight with each set</p>
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
