1/19/2018-FRIDAY WORKOUT

Metcon “Open workout 11.2” 15 Minute Amrap 9 Deadlifts(155/100) 12 Hand Release Push-ups 15 Box Jumps (24/20) Step ups ok Strength 3x10 Back Squat, same weight across Cashout Accumulate 3 minutes in a hollow...

read more

1/18/2018-THURSDAY WORKOUT

Strength and skill 5 Rounds 3 Power Cleans, building 5 Strict Pull-ups(Bar muscle up) 3 Wall walks with :15 hold at the top of each 2 Rope Climbs (legless) Conditioning To be done sometime during the strength and skill work 2000m Row for...

read more

1/17/2018-WEDNESDAY WORKOUT

Strength Build to a heavy 5 rep push press from the rack Metcon 5 Rounds for time 15 Akbs(53/35)(70/53) 10 Alt Goblet Lunges(53/35)(70/53) 10 Kb Russian Twists, each side (53/35)(70/53) Cashout 50 slow...

read more

1/16/2018-TUESDAY WORKOUT

25 Minute AMRAP 100 Double Unders 400m Run 20 Box Jump or Step Overs(24/20)(30/24) 400m Run 20 Single Arm DB Thrusters(50/35) split any way 400m Run 20 Pull-Ups(C2B) Cashout 100 abmat...

read more

1/15/2018-MONDAY WORKOUT

Skill EMOM for 12 Minutes Odd- 7 Power Snatches(95/65)(135/95) Even- 7 Wallballs(20/14)(30/20) Metcon 4 Rounds for time 10 Power Snatches(95/65)(135/95) 10 Toes to Bar 10 Burpees over the bar Cashout Tabata alternating side...

read more

1/12/2018-FRIDAY WORKOUT

Metcon 4 Rounds 2:00 on/2:00 off 10 HPC(135/95)(155/115) Max Row Calories Rest 5 Minutes 400m Run During the rest 4 Rounds 2:00 on/2:00 off 10 Pull-ups(5 Muscle-ups) Max Burpees  

read more

1/11/2018-THURSDAY WORKOUT

Metcon Every 3 minutes for 30 minutes 50 foot Farmers Carry(53/35)(70/53) 3 Wall walks(1 lap HS walk) 10 Push-ups(Ring push-ups) 15 Situps(V-ups) Strength Cashout 5 Rope climbs  

read more

1/10/2018-WEDNESDAY WORKOUT

Skill With a Partner 3 rounds 500m Row Sprint Straight into Max Toes to Bar Rest while Partner does their set Metcon 21-15-9 Thrusters(95/65)(115/80) Front Rack Lunge(95/65)(115/80) Wall Balls(20/14)(30/20) Cashout Leg...

read more

Contact Us      Drop-in      Get Started      Terms of Use      Privacy Policy

© 2017 South Seattle CrossFit  All rights reserved.

CrossFit Journal: The Performance-Based Lifestyle Resource