Archives for Feb,2016

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2/25/16

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135/95 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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2/24/16

CrossFit A297 – CrossFit Metcon (2 Rounds for reps) 9 Min 7 x Kettlebell Swings 70/53 7x Box Jump 2 minute rest 10 Min Emom 5 x Burpee 5 x Box Jump 24/20 Metcon (No Measure) 4 x 300 m Run 3 x 200 m Run 2 x 400 M Run
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2/23/16

CrossFit A297 – CrossFit Metcon (Time) In teams of 2 Run 800 meters (Relay style with each person running 400m) 40 Hang power cleans, 115/75 (bar can’t touch ground) 100 Ab mat sit ups (partner holds hollow rock, 1 ab mat per team) 40 Shoulder...
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2/22/16

CrossFit A297 – CrossFit Metcon (Weight) Team of 2 Every 2 mins (20 mins) 10 Front Sqaut 135/95 10 Bar Facing Burpees * If you can not complete the round in 2 mins then the workout turns into an AMRAP with the remaining time * *Rx Plus 205/155
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2/17/6

CrossFit A297 – CrossFit Metcon (Weight) Team of 2 21min EMOM 1 Hang Power Snatch 5 Box Jump 20/14 *Increase load as desired* *Both team members have to complete the reps within the 1 min mark* Rx Plus – 3 HPS 185/125 Enjoy!!!
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2/16/16

CrossFit A297 – CrossFit Metcon (5 Rounds for weight) Power clean 5-3-3-1-1-1 Metcon (Weight) Every minute on the minute for 7 minutes 3 Power Cleans @ 70% of today 5 Burpees over the bar
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