by abegayleisip | Feb 22, 2022 | Uncategorized
16Power Snatch (EMOM x 10 of 5 Power Snatches)Use lightweight that can be cycled smoothly for 5 Touch and Go repsMetcon (Time)3 rounds 100ft Single Dumbbell Walking Lunge (50/35) 25 Pull-Ups 50 Wall Ball Push Press (20/14)NOTE – OPEN STARTS FRIDAY, GO EASY IF...
by abegayleisip | Feb 21, 2022 | Uncategorized
15Bench Press (5×3)E2MOM 3 Bench Press x 5 sets @80% of Heavy Single (Week 1) Metcon (3 Rounds for reps)Roses are Red E6MOM x 3 250/200m Row 20 Toes to Bar 250/200m Row 20 Handstand Push-Ups 200m RunTARGET SCORE Target time: 4-5 minutes Time cap: 5:30 STIMULUS...
by abegayleisip | Feb 20, 2022 | Uncategorized
14Back Squat (5x 3 )E2MOM 3 Back Squat x 5 sets @80% of Heavy Single (Week 1)The Mule (Time)21-15-9 Deadlift (275/185) Burpee Pull UpTarget time: 8-10 minutes Time cap: 14 minutes STIMULUS and GOALS Stimulus is steady pacing. Athletes should focus on completing...
by abegayleisip | Feb 18, 2022 | Uncategorized
Happy Birthday, Fred!!!Metcon (Time)Echo Teams of 2 20 Rope Climbs (split as desired) 40/32 Calorie Row 400 m Run 60 Clean and Jerks (135/95) (split as desired) Individual option: 10 Rope Climbs 40/32 Calorie Row 400m run 30 Clean and Jerks (135/95) 1 partner runs...
by abegayleisip | Feb 17, 2022 | Uncategorized
4StrengthFirst Complete 3 sets of 10 glute bridges 3 Deadlifts EMOM x 10Deadlift (3 Deadlift x 10 sets @67.5% of Heavy Single (Week )CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10...
by abegayleisip | Feb 16, 2022 | Uncategorized
Happy Birthday, Cam!!!Skill15 min to work on rope climb. Athletes that have rope climbs will complete a 10 minute EMOM of Min 1 ) 1-2 rope climbs OR 1 legless climb Min 2 ) commando pull ups (@ flexion keep head on RT side and walk hands to the other end of the bar,...
