Month: August 2016

CrossFit 1855 – CrossFit Warm-up Warm-up (No Measure) 8 Minute EMOM: Even: 5 strict Pull up Odd: 5 strict Ring dip Weightlifting Deadlift Work up to a heavy 5 rep deadlift Metcon Metcon (AMRAP – Reps) 3 Max wall ball sets with 2 minutes between sets

CrossFit 1855 – CrossFit Weightlifting Clean Increasing weight Every 2 minutes for 12 minutes: 3 cleans Front squat 65% 1 RM x 5 75% 1 RM x 5 85% 1 RM x AMRAP Metcon Metcon (Time) 21-15-9 Push Jerk 95/135 Box jump 20/2410 minute cap

CrossFit 1855 – CrossFit Warm-up Metcon ()

CrossFit 1855 – CrossFit Weightlifting Strict press Strict Overhead Press Set 1 – 5 reps @ 80-85% Set 2 – 4 reps @ 85-90% Set 3 – 3 reps @ 90-95% Set 4 – 2 reps @ 95-98% Set 5 – 1 rep @ 100-105% Metcon Ryan (Time) Five rounds for time: 7 Muscle-ups 21… Read more »

Weightlifting Clean EMOM Every 1:30 for 10 sets: 1 squat clean finishing at a PR weight or over Metcon (Time) “Miller time” Ten rounds for time: 3 Squat Clean and Jerks (225/145 lbs) 4 Box Jumps (30″/24″) If you performed Jackie yesterday you will only do squat cleans

Weightlifting Deadlift Deadlift Set 1 – 8 reps @ 55% of 1-RM Set 2 – 6 reps @ 65% Set 3 – 4 reps @ 75% Set 4 – 2 rep @ 85% Set 5 – 1 rep @ 95% Set 6 – 2-3 reps @ 100+ Enter last set Jackie (Time) For Time: 1000m… Read more »

Gymnastics Muscle ups, toes 2 bar, HS walk For max reps: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to Bar Rest 15 seconds 45… Read more »

Weightlifting Front squat Front Squat Set 1 – 3 reps @ 55-60% Set 2 – 2 reps @ 65-70% Set 3 – 1 rep @ 75-80% Set 4 – 1 rep @ 80-85% Set 5 – 1 rep @ 85-90% Set 6 – 1 rep @ 90-95% Set 7 – 1 rep @ 95+% Set… Read more »

Warm-up Warm-up (No Measure) Spend 10 minutes working on Pistol squats – Weighted or OH Metcon (No Measure) NOT FOR TIME: 50 pistol squats Metcon (Time) Teams of 2 for time: 100 wall balls 100 KB swings 100 Box jumps 100 KB swings 100 wall balls

CrossFit 1855 – CrossFit Weightlifting Back squat (10×3) Ten sets of heavy back squats2 minutes rest between sets Metcon (Time) For time: 30 burpee muscle up At the 12 minute mark: 800m Run for timeIf cannot do a muscle up will perform 60 Jumping pull up burpee