CrossFIt Windansea – CrossFit

Strength

Back Squat (3,2,1,1,1,2,3)

Whatever weight you did your 3×3 last week, is what you will use for your triples. Add 5-10lbs for the doubles and 5-10lbs for the singles. All singles, doubles and triples are at the same weight.

Rest 1:30 between singles

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPX10

200m Medball Run

10 Wallballs (20/14)

April 24, 2017

04/24/20-7

CrossFIt Windansea – CrossFit Strength Back Squat (3,2,1,1,1,2,3) Whatever weight you did your 3×3 last week, is what you will use for your triples. Add 5-10lbs […]
April 22, 2017

04/22/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 4ft: 100ft. Suicide 20 KBS 16 OH Plate Lunge 10 Tire Jumps In-n-Outs
April 21, 2017

04/22/2017

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) EMOMx12 1- 10 Alt. Single Leg T2B 2- :30 sec Hollow Body Rock Metcon Metcon (Time) “Med-ball Elizabeth” […]
April 20, 2017

4/20/2017

CrossFIt Windansea – CrossFit Weightlifting 3-Pos-Clean (Every 2 Minutes for 12) 1- Hang (above knees) 2- Low-Hang (below knees) 3-Floor75% of 1rm or “Heavy Single” Metcon […]