2019 CrossFit – CrossFit
Warm-up
Skill/Strength
Metcon
Metcon (Time)
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov
Author Archives: 2019crossfit
Friday
2019 CrossFit – CrossFit
Warm-up
Skill/Strength
Metcon
Metcon (Time)
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Thursday
2019 CrossFit – CrossFit
Warm-up
Skill/Strength
Metcon
Make up time if you missed the strict press or front squat
Use this time to find a missed max day. If you were here for both days use this time for skill work or find a differ max (clean, snatch, push press..)
Metcon (Time)
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
wednesday
2019 CrossFit – CrossFit
Warm-up
Skill/Strength
Metcon
Strict press (15 minutes to work up to 1rm)
1 rep max strict press
Metcon (No Measure)
400m Walking Lunge