Month: March 2017

CrossFit 1855 – CrossFit Weightlifting Paused Front Squat 5RM Paused front squat – 1 second Metcon Metcon (Time) 3 rounds for time: 50 double-unders 20 wall balls 10 walking OH lunges w/ plate (25#/45#)

CrossFit 1855 – CrossFit Gymnastics Muscle-ups 10 Min EMOM: 3-6 Muscle ups/ Muscle up progression Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 –Ring Rows x 8 reps Minute 2 – Strict Toes to Bar x 6-8 reps Minute 3 – Handstand Hold x… Read more »

CrossFit 1855 – CrossFit Weightlifting Hang Clean 3 rep max hang clean Metcon Metcon (Time) 21-15-9 reps for time of: Power clean 95/135 box jump overs

CrossFit 1855 – CrossFit Weightlifting Back Squat 3RM Back squat Metcon Metcon (AMRAP – Reps) Tabata Row (cal) Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upScore is the least number of reps performed in any of the eight intervals.

CrossFit 1855 – CrossFit Weightlifting Hang Snatch 3RM High hang snatch Metcon Metcon (AMRAP – Reps) AMRAP10 10 Push Press (115/75 lbs) 5 Burpees Over Bar

CrossFit 1855 – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

CrossFit 1855 – CrossFit Weightlifting Hang Clean Work up to heavy hang power clean and squat clean Metcon Metcon (Time) 5 Rounds for time: 3 Rope climbs 6 Push jerk 105/155 9 hang cleans 105/155 12 box jumps 24/30 18 kb swings 35/53

CrossFit 1855 – CrossFit Gymnastics Muscle up or Handstand walk Spend 10-15 mins on either muscle ups or Handstand walks Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps: 1 min Strict pull up 1 minStrict Hanstand Push ups 1 min Strict T2B 1 min strict Ring Dips Metcon Metcon (Time) 40/50 Cal assault bike

CrossFit 1855 – CrossFit Weightlifting Front Squat 3×3 @ 85% Back Squat 3×3 @85% Metcon Metcon (Time) For time: 100 DU 20 Thrusters 65/95 80 DU 16 Thrusters 65/95 60 DU 12 Thrusters 65/95 40 DU 8 Thrusters 65/95 20 DU 4 Thrusters 65/95

CrossFit 1855 – CrossFit Weightlifting Snatch Work up to a heavy squat snatch Metcon Metcon (Time) Teams of 2: 5 Rounds each of: 8 Power snatch 95/135 16/20 cal Row