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Monthly Archives: March 2018

  • 01.04.2018

    31
    • Mar
    • 2018

      Gymnastics 250 double unders for time timecap 5’, scale with rounds of 3 or 2 single unders + 1 double under Metcon ramp up to a heavy set of 5 single arm dumbbell hang power cleans + 5 single arm dumbbell shoulder to overhead…

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  • 31.03.2018

    30
    • Mar
    • 2018

      Weightlifting ramp up to your daily technical 1RM hang squat snatch, timecap 10’, then drop down to 60% of your daily 1RM hang squat snatch, then EMOM12’ 2 touch and go squat snatches increase or decrease weight across sets according to feeling and fatigue…

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  • 30.03.2018

    29
    • Mar
    • 2018

      Strength ramp up overhead squats in sets of 3 reps, timecap 12’ perform 1-20 double unders after every set double unders: pick a number allowing you to finish in 15’’ or less, scale with 3 single unders + 1 double under Metcon 3 rounds…

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  • 29.03.2018

    28
    • Mar
    • 2018

      Strength find your daily technical 1RM shoulder press, timecap 7’, then drop down to 80% of your 1RM, then 5 rounds of 3 shoulder presses ahafa and 14 lateral box jump overs (61cm/51cm), 1 round every 2’, estimated time 10’ keep volume low during…

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  • 28.03.2018

    27
    • Mar
    • 2018

      Strength find your daily technical 1RM deadlift, timecap 10’, then drop down to 70% of your 1RM, then 5×7 touch and go deadlifts, timecap 9’ newer athletes scale with sets of 5, rest up to 1’ after sets Metcon 2 rounds of AMRAP3’ 10…

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  • 27.03.2018

    26
    • Mar
    • 2018

      Gymnastics EMOM7’ 40 double unders rest at least 20’’ every minute scale with reps first, then with rounds of 3 single unders + 1 double under Gymnastics AMRAP6’ 30’’ hand stand hold 1 legless rope climb 20 lunges scale hand stand hold with duration…

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  • 26.03.2018

    25
    • Mar
    • 2018

      Metcon AMRAP14’ partner workout 1 dumbbell snatch (22.5kg/15kg) + 1 air squat 2 alternating dumbbell snatches + 2 air squats 3 alternating dumbbell snatches + 3 air squats … flow: A performs 1 dumbbell snatch and 1 air squat, B performs 2 alternating dumbbell…

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  • 25.03.2018

    24
    • Mar
    • 2018

      Strength find your daily technical 1RM back squat, timecap 10’, then drop down to 85-90% of your daily 1RM, then 8×2 back squats, timecap 15’, one round every ~2’ keep volume low during the 1RM newer athletes scale with sets of 5, rest up…

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  • 24.03.2018

    23
    • Mar
    • 2018

      Weightlifting ramp up to your technical 1RM hang squat snatch, timecap 10’, then drop down to 60% of your 1RM hang squat snatch, then EMOM15’ 3 unbroken hang squat snatches increase or decrease weight across sets according to feeling and fatigue scale hang squat…

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  • 23.03.2018

    23
    • Mar
    • 2018

      Metcon CrossFit Open 2018 Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar…

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