Oct 16, 2018

10.16.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

EMOM X 20 Minutes

Odd- 10 Hang Power Cleans 115/75#

Even- 3 Ring Muscle-up + 10 HR Push-ups

Oct 15, 2018

10.15.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

5 Rounds:

20 American KB Swings 53/35#

20 Alternating Lunges w/KB Goblet hold

Back Squat (6-6-6-6)

Build to heaviest 6 rep.

Oct 13, 2018

10.13.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

Partner WOD

2 Rounds:

1000m Row (switch every 250m)

30 DB Step-overs 50/35# (15 Each)

800m Run

30 DB Step-overs

1000m Row

Oct 12, 2018

10.12.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

Strength/Skill

Snatch EMOM X 12 Minutes

Metcon (Time)

4 Rounds:

30 Alt. Lunges

25 Push-ups

15 Knees 2 Elbow