Month: July 2016

CrossFit 1855 – CrossFit Weightlifting Power clean and jerk (1×1) Work up to a heavy power clean and jerk20 mins to work up to a heavy single Metcon (Time) 800m Run Double DT 800m RunRun together and alternate full rounds on DT

CrossFit 1855 – CrossFit Weightlifting Back squat (7,5,3) Back squat waves 65% x 7 75% x 5 85% x 3 2 sets Metcon Metcon (Time) 50 calorie Row 40 wall balls 14/20 30 kettle bell swings 35/53 20 pull ups 10 Muscle ups 20 pull ups 30 kettle bell swings 35/53 40 wall balls 14/20… Read more »

Weightlifting Snatch complex (1×3) Five sets of: Snatch Pull + Hang Snatch + Snatch Rest as needed Build to today’s heaviest set. Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Warm-up Warm-up (No Measure) A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Toes to Bar x 6-8 reps Minute 2 – Handstand hold for 45 seconds Minute 3 – Unbroken Double-Unders x 40-50 reps Metcon (Time) 21-15-9 Deadlift 155/225 burpee over bar

Warm-up Warm-up (No Measure) 4 sets of 1A) Strict pull up 8-10 1B) Hollow Row 12-15 Weightlifting Bench Press (4×3) Metcon (Time) 4x500m Row Rest while partner rows Score is combined time from all 4 sets

Weightlifting Deadlift (1×6) Deadlift 10, 8, 6 (up to ~80% Not touch and go Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Wall walk 5 Power clean (185/125#) 400m run

CrossFit 1855 – CrossFit Warm-up Warm-up (No Measure) 12 minute EMOM: Min 1 – 20 jump switch lunges (with 55/75# barbell if possible – must be unbroken) Min 2 – L-seated Dead Hang x 30-45 seconds Min 3 – 40-50 DU Metcon Metcon (Time) Four rounds for time: 4 muscle ups 8 HSPU 12 box… Read more »

CrossFit 1855 – CrossFit Weightlifting Snatches and Front squats (1×1) A. Every 90 seconds for 9 sets: Sets 1-2 – Muscle Snatch x 2 reps Sets 3-5 – Power Snatch x 2 reps Sets 6-9 – 1 Snatch Pull+ 1 Snatch B.Pause Front Squat – 10 mins to build to a tough singlescore pause front… Read more »

CrossFit 1855 – CrossFit Metcon () Metcon (Time) Teams of 2: Run to hill and ascend 3 times each together and run back Metcon Metcon (Time) Teams of 2 16 rounds (8 each) of: 5 SDHP 95/135 10 box jump overs 15 cal row35 min cap

CrossFit 1855 – CrossFit Weightlifting Hang squat clean + clean (1×2) 15 mins to find a heavy hang squat clean + squat clean Weightlifting Front squat (1×1) 15 mins to work up to a heavy Front Squat Metcon Metcon (AMRAP – Reps) 5 minute amrap 10 toes 2 bar 15 wall ball 14/20 20 kb… Read more »