CrossFIt Windansea – CrossFit

Warm-up

Metcon (No Measure)

3sets of 10 TNG:

-Turkish Get up with DB

(5 each side then Switch)

*after each set 16 box set ups, 10 ring push ups with :20 hold on last rep.

Weightlifting

2 Snatch Deadlift + 2 Snatch Pulls + 3 Muscle Snatch (3×2)

This is for mechanics and form.
do 2 complexes in a row then rest 2-3 mins. go Light to medium weight

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

August 22, 2018

8/22/2018

CrossFIt Windansea – CrossFit Warm-up Metcon (No Measure) 3sets of 10 TNG: -Turkish Get up with DB (5 each side then Switch) *after each set 16 […]
August 21, 2018

8/21/2018

CrossFIt Windansea – CrossFit Strength Banded Bench (9×3) 9×3 do 3 sets r reps at each grip position:narrow,standard,wideThe focus of Todays speed work is with bands […]
August 20, 2018

8/20/2018

CrossFIt Windansea – CrossFit Strength Front Squat (6×2) No more then 2-3 mins per set. Weight is all same each set. Choose load wisely, Drop the […]
August 17, 2018

8/17/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min. AMRAP of: -6 DL(275,185) -20 bench jump-overs(lunge position) -100m suitcase carry(53,35) -10 Sandbag […]