Month: October 2016

CrossFit 1855 – CrossFit Gymnastics Muscle-ups 15 min muscle-up practice (sub strict pull up development) Metcon Metcon (AMRAP – Reps) 21 min EMOM: 1 – 50 DU 2 – 15 wallballs (20/14) 3 – 9 burpee box jumps (24/20)

CrossFit 1855 – CrossFit Skill/ Strength Metcon (No Measure) 10 min EMOM: Even: 5 front squat (from ground – NOT max effort) Odd : 4-8 strict HSPU (sub 6 standing DB press) Metcon Metcon (Time) Partner row: 1000m 750m 500m 250m (P1 rows 1000m, then P2 rows 1000m, then P1 rows 750m, etc.) Score is… Read more »

CrossFit 1855 – CrossFit Gymnastics Pull ups Death by Pull ups Metcon Metcon (AMRAP – Reps) 35 minute AMRAP 200 wall balls 14/20 150 KB swings 100 Burpee box jumps 50 DB snatches *chose weight*Chose Dumbbell weight Women RX- 35+ Mens RX-55+ Extra points for heavier DB used

CrossFit 1855 – CrossFit Weightlifting The CrossFit Total (Total Weight) 15 mins at each Metcon Metcon (Calories) optional 1 min cals on assault bike

CrossFit 1855 – CrossFit Weightlifting Split Jerk Find Max Metcon Metcon (AMRAP – Reps) AMRAP 5 min 10 Cleans 95/135 10 HSPU Rest 2 min AMRAP 5 min 10 push presses 95/135 10 Pull-ups Rest 2 min AMRAP 5 min 10 Burpees 10 T2B

CrossFit 1855 – CrossFit Weightlifting The Other Total (Total Weight) Clean Bench Press Overhead Squat15 minutes for each

CrossFit 1855 – CrossFit Weightlifting Snatch EMOM 15 min 1 Squat snatch starting @60% and adding 5lbs Try and go for a max! Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches,… Read more »

CrossFit 1855 – CrossFit Weightlifting Front Squat (5-4-3-3-2-2-1-1-1) Work up to a heavy or max Metcon Metcon (AMRAP – Rounds and Reps) Every 2:00 for as long as possible 0:00 – 2:00 2 rope climbs 2 Front Squats 135/185 2:00 – 4:00 2 rope climbs 4 front squats 135/185 4:00-6:00 2 rope climbs 6 Front… Read more »

CrossFit 1855 – CrossFit Weightlifting Overhead Squat (5×3) challenging weight across Metcon Metcon (Time) 3 RFT 21 Deadlifts 185/135 7 OHS 185/135

CrossFit 1855 – CrossFit Weightlifting Snatch 15-20 min Snatch Technique Hang power snatch + Hang squat snatch (below the knee – not touch and go)Perfect technique choose weight wisely Metcon Metcon (Time) Teams of 2 20 rounds- 10 sprint rounds each 12/16 cal row 10 lateral burpees over rowerOne athlete works while the other rests