CROSSFIT
METCON
For time:
100 Wall Balls (20/14)
75 Sit-ups
35 Ring Rows
25 T2B
20 Deadlift (275/205)
15 Bar Muscle-ups
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101
STRENGTH/SKILL
Double Under and Power Snatch Technique
METCON
CrossFit Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatch (75/55)
CROSSFIT
STRENGTH/SKILL
3 Rounds for quality
6 TGUs (3 each side)
6 Weighted Strict Pull Ups
10 DB Bent Rows
METCON
CrossFit Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatch (75/55)
101
SKILL/STRENGTH
Power clean/squat clean technique then..
Every 90s for 4 Rounds:
1 Power Clean + 2 Squat Clean (ascending)
METCON
“Nate-ish”
AMRAP 15
2 Pull-ups
4 Push-Ups
8 KBS (70/55)
CROSSFIT
STRENGTH/SKILL
Every 90s for 6 Rounds:
1 Power Clean + 2 Squat Clean (ascending to heavy complex)
METCON
“Nate”
AMRAP 20
2 Ring MU
4 HSPU
8 KBS (70/55)
NEWS
Congrats to Rich Butler on being our December Athlete of the Month! Read more about Rich here.
101
SKILL/STRENGTH
Tempo Deadlift
4×5 with 3s Negative
METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task
CROSSFIT
SKILL/STRENGTH
Deadlift 4×5 (3s Negative, building)
METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task
CROSSFIT/9am
In Teams of 2, For Max reps…
3 Rounds, 90s per station:
Back Squat (115/75)
Box Jump Over (24/20)
Hang Cleans (115/75)
Synchro Burpee over Bar
Sumo Deadlift High Pull (115/75)
Rest
CROSSFIT/10am
In Teams of 2, For Time:
40 cal Row
20 Synchro Bar Facing Burpees
10 Clean and Jerks (185/125)
32 cal Row
16 Sychro Bar Facing Burpees
8 Clean and Jerks (205/145)
24 cal Row
12 Synchro Bar Facing Burpees
6 Clean and Jerks (225/155)
*Teams split row and C&J reps
101
STRENGTH/SKILL
Review Metcon Movements
METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)
CROSSFIT
METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)
101
SKILL/STRENGTH
Front squat/Hang clean technique then..
Set 1 – 6 Front Squats @ 65%
Set 2 – 4 Front Squats @ 70%
Set 3 – 2 Front Squats @ 75%
*Increase 5% for second wave
METCON
“Elizabeth”
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
CROSSFIT
STRENGTH/SKILL
Every 90s X 6
Set 1 – 6 Front Squats @ 65%
Set 2 – 4 Front Squats @ 70%
Set 3 – 2 Front Squats @ 75%
*Increase 5% for second wave
METCON
“Elizabeth”
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
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