CrossFIt Windansea – CrossFit

Metcon (Time)

2 rounds:

200m Sandbag Carry

rest 2 min
As heavy as possible. Stay in IT (internal torque) on the carry. Squeeze your elbows into the bag. Don’t lean back into external. Inhale through your nose exhale through your mouth.

Metcon (Weight)

2 Rounds:

100m Sled Drag

rest 2-3 min
You should be bear crawling with the drags not sprinting. Otherwise you are going to light. This will be taxing.

Metcon (Weight)

5 sets:

Build to a heavy down & back (roughly 120ft.) Yoke Carry.
IT. Breathe through the nose out the mouth. Take small steps.

December 14, 2017

12/14/2017

CrossFIt Windansea – CrossFit Metcon (Time) 2 rounds: 200m Sandbag Carry rest 2 minAs heavy as possible. Stay in IT (internal torque) on the carry. Squeeze […]
December 13, 2017

12/13/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Weight) EMOMx7 5 Thrusters (115/80) + 30 DU Rest 5 min EMOMx7 10 Wallballs (20/14) + 8/5 Push Ups
December 12, 2017

12/12/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) CrossFit Linchpin WorkoutCourtesy of CrossFit Linchpin Accessory Metcon (No Measure) Goal work / Weakness Work. Ask your coach extra […]
December 11, 2017

12/11/2017

CrossFIt Windansea – CrossFit Weightlifting Clean and Jerk (Heavy 3 Rep) Accessory Metcon (Time) Extra Credit: 4x500m Row rest 1 min 3×10 Lateral Raises 3×10 Front […]