CrossFIt Windansea – CrossFit

Weightlifting

Metcon (Weight)

12 mins to establish a 3 position Power clean + jerk
3 postions:

high

hang

floor

Metcon (No Measure)

3 rds for Quality of:

sled drag (1/2 lap)

10 rotational slam ball

10 Alt Groiners

20 banded step overs

Finisher

Metcon (No Measure)

complete:

100 SS good mornings

September 27, 2018

9/27/2018

CrossFIt Windansea – CrossFit Weightlifting Metcon (Weight) 12 mins to establish a 3 position Power clean + jerk3 postions: high hang floor Metcon (No Measure) 3 […]
September 26, 2018

9/26/2018

CrossFIt Windansea – CrossFit Metcon Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army […]
September 25, 2018

9/25/2018

CrossFIt Windansea – CrossFit Strength Metcon (Weight) EMOM 6: Complete 3 Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) Amrap 10mins: -4 single leg box jump(20in) […]
September 24, 2018

9/24/2018

CrossFIt Windansea – CrossFit Strength Strict Press (accommodating resistance with bands ) Light load increase weightuse mini bands Metcon Metcon (Time) For Time 21-15-12-9-6-3 KBS (American) […]