Month: August 2017

CrossFit 1855 – CrossFit Weightlifting Snatch Balance Overhead Squat Quickly build to a heavy triple from the floor Metcon (Time) For time: 10 overhead squat (165/115) 20 toes to bar 30 burpee box jump overs (24/20) 20 toes to bar 10 overhead squat (165/115)

CrossFit 1855 – CrossFit Metcon (No Measure) 12 min EMOM: Min 1 – muscleup or strict pullup Min 2 – nose to wall HS hold Min 3 – D-ball cleans Choose appropriate reps/time/weight to promote high quality reps (e.g. 3 MU/40 sec HS hold/8 D-ball cleans @100#) Metcon Metcon (Time) For time: 500m row buy-in,… Read more »

CrossFit 1855 – CrossFit Weightlifting Paused back squat Pause back squats – 6×3 @32X1 (3 sec down, 2 sec at bottom, explode up, 1 sec at top) Aim for a couple of sets heavier than last week Metcon (AMRAP – Reps) 8 min AMRAP: 150 DU buy-in, then AMRAP 10 Russian KB swings (70/53) 20… Read more »

CrossFit 1855 – CrossFit Handstands Spend 10-15 minutes working on HSPU/handstands/ Handstand walks Metcon (AMRAP – Reps) 20 min AMRAP: 3 wall walks 9 CTB pullups 9 push press 18 pistols

CrossFit 1855 – CrossFit Weightlifting Clean and Jerk Work up to a heavy double Metcon (AMRAP – Rounds) Death by clean and jerk @ 95/135

CrossFit 1855 – CrossFit Weightlifting Shoulder Press Strict press 3×5, 1×10 (3 sets of 5 across, then take off some weight for 1 set of 10) Metcon Metcon (Time) 5 sets on a 5 min timer: 400m run 2 rope climbs 10 ring dips

CrossFit 1855 – CrossFit Weightlifting 3 position clean High hang squat clean, Hang squat clean, Full squat clean Metcon (Time) 21-15-9 Deadlift 175/255 Box jump 24/30 Rx+ 215/315

CrossFit 1855 – CrossFit Gymnastics Handstands/muscle ups Skill: handstands/muscleups Spend 15-20 mins working on HS and/or MU (e.g. HS hold, HS walk, kipping HSPU skill work, muscle up progressions) Metcon (Time) With a partner, 3 rounds each: 250m row while partner does front rack KB hold (P1 can only row while P2 holds KBs in… Read more »

CrossFit 1855 – CrossFit Weightlifting Back Squat Pause back squats – 5×3 @32X1 (3 sec down, 2 sec at bottom, explode up, 1 sec at top) Goal is 5 heavy sets, but does not need to be the same weight each set Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit 1855 – CrossFit Weightlifting Snatch 6 sets on a 2 min timer: Sets 1-3 2 snatch pulls + 2 power snatch + 2 overhead squat Sets 4-6: 1 snatch pull + 1 power snatch + 1 overhead squat (if possible, increase weight each set) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 6… Read more »