CrossFIt Windansea – CrossFit

Strength

Metcon (Weight)

Accommodating resistance

Back Squat(mini) 3×10
1:30 rest between ests

Metcon

Metcon (Time)

For Time complete:

30 Sand Bag Clean n Jerks (100,80)(odd object)

-Then-

1000m Row(4 min cap)

-then-

3rds of KB DT

-12 KB DL(53,35)

-9 KB Hang cleans

-6 KB presses

March 4, 2019

3/4/2019

CrossFIt Windansea – CrossFit Strength Metcon (Weight) Accommodating resistance Back Squat(mini) 3×101:30 rest between ests Metcon Metcon (Time) For Time complete: 30 Sand Bag Clean n […]
March 2, 2019

3/2/2019

CrossFIt Windansea – CrossFit Gymnastics Metcon (AMRAP – Reps) 8 min EMOM: 5 strict pull up Rx+8 10 Push ups Rx+12 Metcon Metcon (AMRAP – Rounds […]
February 27, 2019

2/27/2018

CrossFIt Windansea – CrossFit Skill Development Metcon (No Measure) Extended warm up: Emom 6: min 1: Row/ bike Moderate pace min 2: 3-5 reps Muscle up […]
February 22, 2019

2/22/2019

CrossFIt Windansea – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots […]