6.15.18

By: 0

CrossFit Protocol – CrossFit

A: Front Squat (E3MOM: 15:00 Minutes 3 Reps @ 75% of 1RM)

B: Metcon (Time)

“Lassie”

For Time:

2 Rounds

200M Run

15 Burpees, to a target

200M Run

20 Wall balls 20/14

* rest 4:00 minutes between rounds.

15:00 minute time cap

6.13.18

By: 0

CrossFit Protocol – CrossFit

A: Metcon (AMRAP – Reps)

4 Rounds:

Minute 1: 5 Dumbell Rows each arm

Minute 2: Max Hollow Rocks

Minute 3: 20M Yoke Carry 180/140
*Score weight of DB + Hollow Rocks + Yoke Carry

B: Metcon (3 Rounds for reps)

“I Dream of Jeannie”

3 Rounds

90 seconds

6 Power Cleans 135/95

6 Box jump overs 24/20

2:00 Minutes rest

*Score Each Round

6.12.18

By: 0

CrossFit Protocol – CrossFit

A: Back Squat

Back Squat:

E4MOM:

Round 1 – 5 Reps @ 70%

Round 2 – 3 Reps @ 80%

Round 3 – 1 Rep @ 90%

Round 4 – Max Reps @ 90%

B: Metcon (Time)

“Green Acres”

30-25-20-15 reps for time of:

Pull-ups

Push Press, 95/65

13:00 Minute Time Cap

6.9.18

By: 0

CrossFit Protocol – CrossFit

A: Metcon (2 Rounds for reps)

2 rounds for Reps

18 Minute Clock
(Teams of 3)

0:00 to 6:00

Max Burpee Pull Ups

(1 Partner working at a time)

6:00 to 9:00

Rest

9:00 – 18:00

Max Rower

(Switch Partners Every 15 Calories)

While 1 Partner is on the rower the 2 other partners are accumulating as many goblet squats 70/53. 1 KB per team. Your team’s total score is the Max Burpee Pull Up + Calories + Goblet squats.

Score each round

6.8.18

By: 0

CrossFit Protocol – CrossFit

A: Back Squat (Max Reps at 85%)

Back Squat:

E4MOM: 12:00 Minutes

Round 1 – 5 @ 75%

Round 2 – 4 @ 80%

Round 3 – Max Reps @85%

B: Metcon (Time)

“Peter Pan”

5 Rounds for Time:

10 Deadlift 225/155

15 Box Jumps 24″/20″

10 Burpees

6.7.18

By: 0

CrossFit Protocol – CrossFit

A: Metcon (Weight)

EMOM: 9:00 Minutes

Minute 1: 20M Walking Lunges W/ KB in each hand(AHAP)

Minute 2: 2 Wall Walk Ups RX (Touch Nose to Wall)

Minute 3: Max Hollow Arch Hold
*Score KB

B: Metcon (AMRAP – Rounds)

“Frozen”

With a Partner:

AMRAP in 17:00

Partner A:

200M Run

Partner B: Max Man Makers 50/35

* Score number of Man Makers completed by both partners.

6.6.18

By: 0

CrossFit Protocol – CrossFit

A: Metcon (Weight)

6:00 Minutes to establish heaviest hang snatch

straight into

6:00 Minutes to establish heaviest hang clean
*Add weights from both lifts together for score

B: Metcon (Time)

“Hercules”

5 Rounds for time:

3 Bar Muscle Ups

1 Power Clean 205/135

6 UB Wall Balls 30/20

*8:00 Minute Time Cap

6.5.18

By: 0

CrossFit Protocol – CrossFit

A: Bench Press (E2MOM: 10:00 Minutes 10 Reps @ 55-60% of 1RM)

B: Metcon (AMRAP – Rounds and Reps)

“Jungle Book”

17 Minutes AMRAP:

100 Double Unders

80 AB – Mat Situps

60 Barbell S2O 45/35

40 Front Rack Lunges 45/35

20 Bar Facing Burpees