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of each round. 4 rounds for time of: - 200 m run - 10 pull-ups - 10 box jumps 5 rounds for time of - 10 dumbbell hang power snatches - 10 kettlebell swings - 7 pull-ups 200 m running repeats with 1 minute rest periods -Repeated 4 to 6 times, depending on the individual
4 rounds of 5 power cleans and a 250 m row -This one worked well also, and Id probably include it on a Friday if power cleans were done on Tuesdays strength workout (as is the case with my class), but could be done on a Tuesday if power cleans were programmed on the Monday strength workout As many rounds as possible in 8 minutes of Cindy: - 5 pull-ups - 10 push-ups - 15 air squats 5 Round Tabata Kettlebell Swings (post lowest round total to comments) 500 m race for time
3 rounds of:
10 clapping pushups
3 rounds of:
3 rounds of:
3 rounds of:
3 rounds of:
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
10 KB Swings - 2 pood
10 KB Swings - 2 pood
Every 30 seconds
then...
Perform 2 Power Cleans and 1 seated box jump on the minute for 15 minutes.
Complete 4 rounds:
Complete:
On the minute
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
Notes: use rower, bike, jumprope, or run. Basically any all out effort will do. (notes by me)
Ranking Good
Good
-This met-con worked well in the program and was used on a Tuesday (good when warm, running outside when cold makes me sick)
Good
Good
Good
start with 3 intervals, work way up to 6 or so, then start decreasing rest periods between sprints. Start with 3 min, and drop 30 seconds each time this workout is done.
Good
Good
Good
eh
This is "Fran", and I don't normally do these, mainly b/c crossfitters are so fucking anal about this one.
eh
situps don't really belong, waste time but don't really do anything
eh
pullups are always done in state of fatique, and this is my weak point
eh
good
eh
felt like shit the next day, probably not a good metcon
(1) Curtis P = hang squat clean, left lunge, right lunge, push press
wow
felt like shit the next day, probably not a good metcon
not good
This didn't really work well, it was hard due to muscle endurance,
not good
was being a dumbass in the backyard with this one over the summer
eh
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.
*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 7 times for a total for 14minutes.
*For DB thrusters + 1 push press, complete the thruster and add an additional push press to complete the rep.
Source: Justin
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CF
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Spartanburg Crossfit
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