CrossFIt Windansea – CrossFit

Strongman

Metcon (Weight)

Complete 6 YOKE carries, 1 lap(down and back in gym) 12 mins to do this. work up to heaviest weight. NO FAILS

Metcon (AMRAP – Reps)

5x

:90 sec complete:

5 SB clean Latter

25 Dubs

max DB s2o

(rest :90 sec)

Accessory

Metcon (No Measure)

Complete 2 sets:

max reps at 2 different weights

-bicep curls

-lateral raises

-tri cep kick backs

-upright rows

Metcon (No Measure)

3x for quality

-15 side plank dips + 0:15/0:15 side plank hold

-30 V-ups (straight leg)+ 0:15 Hollow hold

-1:00 hang from bar or rings

October 12, 2018

10/12/2018

CrossFIt Windansea – CrossFit Strongman Metcon (Weight) Complete 6 YOKE carries, 1 lap(down and back in gym) 12 mins to do this. work up to heaviest […]
October 11, 2018

10/11/2018

Announcements Friday 10/12/2018 There will be only be morning Classes and 4:30 pm Class. From 5:30 till 7PM open gym only. OPEN GYM from 2:30 to […]
October 10, 2018

10/10/2018

CrossFIt Windansea – CrossFit Weightlifting Snatch Balance (5×2) Last 3 sets should be your heaviest weight and stay at that weight Hang Snatch (5×2) all same […]
October 9, 2018

10/9/2018

CrossFIt Windansea – CrossFit Strength Front Squat (4×2) GO Heavy all same weight Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap: 35 Du’s 12 […]