Month: September 2016

CrossFit 1855 – CrossFit Skill/ Strength Metcon (No Measure) Alternating EMOM 12 min ODD: 7 Deadlift (65-75%) EVEN: 50 Double unders Metcon Metcon (Time) For time: 200m Run 25 T2B 200m Run 20 T2B 200m Run 15 T2B 200m Run 10 T2B 200m Run 5 T2B

CrossFit 1855 – CrossFit Weightlifting Snatch complex 15 mins of snatch technique work Snatch deadlift + hang power snatch + full squat snatchDrop after power snatch Front Squat 67.5% of 1 RM Metcon Metcon (Time) 40-30-20-10 Wall ball 14/20 Kettle bell swing 35/53

CrossFit 1855 – CrossFit Weightlifting Overhead complex 1 strict press + 2 push press + 3 split jerkWork up to a heavy set Metcon Metcon (Time) “Jake the snake” 10-9-8-7-6-5-4-3-2-1 Push Jerk (145/205) 2-4-6-8-10-12-14-16-18-20 Pull-ups

CrossFit 1855 – CrossFit Weightlifting Clean complex Clean Deadlift + Hang power clean + full clean Metcon Metcon (Distance) Teams of 2: 10 minute AMRAP of max meters on the rower while Partner holds plank Rest 1 minute 2 minute AMRAP of burpees

CrossFit 1855 – CrossFit Weightlifting Back Squat 4×10 @ 60-65% Front Squat 3×5 @ 65% Metcon Metcon (Time) 5 RFT 3 Hang Power Clean (155/225) 6 strict Handstand Push Up 9 Box Jumps 24/30′ Finisher Accesory 3X10-15 DB Bulgarian Split Squats 3×20-30 banded hip thrust or 3×10 barbell hip thrust 3×10 Goodmornings

CrossFit 1855 – CrossFit Skill/ Strength Rope Climb 10-15 mins practising rope climbs Metcon Metcon (AMRAP – Reps) Partner “Glen” 40 minute AMRAP 30 clean and jerks 1 mile run 10 rope climbs 1 mile run 100 burpees1 mile will count for 10 reps

CrossFit 1855 – CrossFit Metcon Metcon (AMRAP – Reps) 3 max effort sets of wall balls with 3 mins rest between setsCompare to August 30th Metcon Metcon (Time) 21-15-9 Cals Row T2B Metcon Metcon (Time) 21-15-9 Assault bike Cals pull up

CrossFit 1855 – CrossFit Weightlifting 1 Power clean, 2 Push-press 8 sets of 1 Power clean and 2 Push press increasing weight Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

CrossFit 1855 – CrossFit Skill/ Strength Hollow rock/L-sit Spend 10-15 minutes practicing hollow rocks/L-sit Diretly into 100 hollow rocks or 2 min accumulation of L-sit Metcon Metcon (Time) “Boat race” with a partner: 4 Rounds each: 400m row 400m run

CrossFit 1855 – CrossFit Weightlifting Clean and Jerk 12 Minute EMOM: 1 clean and jerk increasing weight until heavy or max Metcon Metcon (AMRAP – Rounds) “Bergeron beep test” For ALAP: 7 thruster 7 pull up 7 burpee