9am CrossFit/10am Aerobic Capacity: Week 15 Metcon Metcon (Time) 100 Double Unders 25 Toes 2 Bar 50 Power Snatch 95/65 25 Toes 2 Bar 100 Double Unders For Time Warm-up Aerobic Capacity Warm-Up Warm-up Row EMOM x 12" A. 18/23/28 spm B. 20/25/30 spm C. 22/27/32 spm D. Arms only/Arms & Body/Legs only Aerobic Capacity › Read more
202401 Warm-up Strength Back Squat (Weight) In 10 Minutes: Find Heavy Single Then, from 10:00-16:00: 3 Singles at 90% of above 1 Rep Metcon Metcon (Time) 30 Burpee Pull Ups Rest 1" 30 Burpee Box Jump Overs 24/20" Rest 1" 30 Burpees For Time › Read more
202301 Warm-up 2 Rounds- :30 Row :30 Bike :30 Mountain Climbers :30 Banded Good Mornings :30/leg Samson Stretch Metcon Metcon (Time) 800m Run 1000m Row -Rest 4"- 600m Run 750m Row -Rest 3"- 400m Run 500m Row For Time! › Read more
202201 Warm-up Strength Bench Press (Weight) In 10 Minutes: Find Heavy Single At 10:00-16:00, complete: 3 x 1 at 90% of above 1 Rep Metcon Metcon (Time) 21-15-9: Shoulder to Overhead 135/95 C2B Pull Ups RX+: 21 S2OH 135/95 9 Bar Muscle Ups 15 S2OH 7 Bar Muscle Ups 9 S2OH 5 Bar Muscle Ups › Read more
202101 Warm-up 3 Rounds: 200m Row 5 Front Squats + 5 Hang Squat Cleans w barbell Strength Hang Clean (Weight) With a 15 Minute Clock: Hang Squat Clean In 5 Minutes: Find Heavy 5 Reps In 5 Minutes: Find Heavy 3 Reps In 5 Minutes: Find Heavy 1 Rep Must hang onto bar for all › Read more

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