by Sean Osborne | Mar 5, 2017 | Uncategorized
17.3Warm-upWarm-upcoach ledMetcon
by Sean Osborne | Mar 5, 2017 | Uncategorized
170306Warm-upWarm-upcoach ledStrengthFront Squat (5×3)EMOM 10 odd: 3 Front squats (70%) even: 30 double undersRestMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 10 alternating front rack lunge (95/65) 10 push press 10 overhead squat2 burpees emom starting...
by Sean Osborne | Mar 2, 2017 | Uncategorized
17.2Warm-upWarm-upcoach ledMetconCrossFit Games Open 17.2 (AMRAP – Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells...
by Sean Osborne | Feb 26, 2017 | Uncategorized
170228Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)One minute on, one minute off for 16 minutes: 10 cal row 3 clean and push press (60% of C&J)You must complete the 10 cal row and 3 clean and push press in one minute and rest for the following minute....
by Sean Osborne | Feb 26, 2017 | Uncategorized
170301Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 front squats (70%) 15 sit-ups 30 double undersRestStrengthHang Power Snatch (5×2)E2MOM 10 (5 sets) 2 hang power snatches. build to a heavy set of 2RestMetconMetcon (AMRAP –...
by Sean Osborne | Feb 26, 2017 | Uncategorized
170302Warm-upWarm-upcoach ledMetconMetcon (Time)21-15-9 Russian swings (70/53) hr push-upsTD 3-4, Cap 5RestMetconMetcon (Time)9-15-21 goblet squats (70/53) V-upsTD 4-5, Cap 6RestMetconMetcon (Time)5RFT 5 single arm push press L (70/53) 5 single arm push press R 6...
by Sean Osborne | Feb 23, 2017 | Uncategorized
170224Warm-upWarm-upcoach ledMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M:...
by Sean Osborne | Feb 22, 2017 | Uncategorized
170223Warm-upWarm-upcoach ledMetconMetcon (Distance)5 min row @2:10 paceMetcon (AMRAP – Rounds and Reps)AMRAP 5 12 wall balls (20/14) 8 box jumps (24/20) 4 pull-upsMetcon (AMRAP – Rounds and Reps)AMRAP 5 15 American swings (53/35) 10 goblet squats 5 goblet...
by Sean Osborne | Feb 21, 2017 | Uncategorized
170222Warm-upWarm-upcoach ledStrengthMetcon (Weight)EMOM 10 200′ sandbag carryMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 20 leg levers 20 alternating pistols 20 hollow body rocks 10 hspu 10 single arm snatches R (45/35) 10 single arm snatches...
by Sean Osborne | Feb 20, 2017 | Uncategorized
170221Warm-upWarm-upcoach ledStrengthMetconEMOM 10 odd: 2 push press (90%) even: 10 scapular push-upsPush Press (5×2)record your 5 sets of 2 from the EMOM here.MetconMetcon (AMRAP – Rounds and Reps)in teams of 2: AMRAP 10 10 cal row 10 deadlifts...
by Sean Osborne | Feb 19, 2017 | Uncategorized
170220Warm-upWarm-upcoach ledStrengthBack Squat (10 reps every 2.5 minutes (4 sets))build to a heavy set of 10MetconMetcon (AMRAP – Rounds and Reps)AMRAP 5 15 double unders 5 burpeesMetcon (AMRAP – Rounds and Reps)AMRAP 5 21 sit-ups 7 box jumps...
