Archives for Oct,2016

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10/28/16

CrossFit A297 – CrossFit Deadlift (5-5-3-3-1-1-1) Take 4 sets to warm up to 3 heavy triples. If you can PR then great. If not just give me your 3 best lifts. Metcon (Time) 25 Burpees then 3 rounds: 10 Deadlift @ 65% of 1 RM 50 x Double Unders...
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10/27/16

CrossFit A297 – CrossFit Clean & Jerk (Heavy 2 Rep) 15 minutes to work up to a heavy 2 rep Clean and Jerk. Put the bar down between sets CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target...
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10/25/16

CrossFit A297 – CrossFit Metcon (Weight) Barbell Complex – Work to a Heavy set – 5 x Deadlifts 4 x Hang Power Cleans 3 x Front Squat 2 x Shoulder to Overhead * Unbroken, the barbell never leaves the athletes hands until all lifts and...
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10/24/16

CrossFit A297 – CrossFit Metcon (Time) Team of 2 Run 1 mile together with a single medicine ball 20/14 Into 8 rounds: 20 x Wallballs 20/14 2 Rope Climbs Directly into: Run 800 m together with a single Medicine Ball 20/14 Into 4 Rounds 20 x Wallballs...
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10/21/16

CrossFit A297 – CrossFit Metcon (Time) 3 Rounds 21 x Hang Power Snatch 95/65 21 x Overhead Squat 21 x Toes to bar *Sub, 40 x Knee to chest* Metcon (No Measure) 5 Rounds 10 x Hollow Rock 10 x V-Ups 20 x Side tuck (20 each side) 10 sec Hollow Hold...
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10/20/16

CrossFit A297 – CrossFit Paused Front Squat (5 sets of 2 reps @ 85%) Pause 5 seconds at the bottom of each rep Metcon (5 Rounds for reps) Every 5 Mins for 5 Rounds Max Unbroken Deadlifts 185/125 Max Unbroken Push Ups *Log total of each round*...
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10/19/16

CrossFit A297 – CrossFit Metcon (Time) 1000 m Run 50 x Kettlebell Swings 53/35 50 x Abmat Situps 100 x Double Unders 600 m Run 30 x KB Swings 30 x Abmat Situps 60 Double Unders 400 m Run 10 x KB Swings 10 x Abmat Situps 20 x Double Unders *Double...
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10/18/16

CrossFit A297 – CrossFit Hang Power Clean (7 Sets of 2 Reps) Perform a set every Minutes Metcon (Time) 75 x Wallball 20/14 30 Clean & Jerk 135/95 75 x Wallball 20/14 * 20 Min Cap*
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