CrossFit Protocol - CrossFitA: Front Squat (E3MOM 12:00 1 Rep @90% of your 1RM)*sit between reps *Optional: 7 Sec hold at the top of each repB: Metcon (Time)15-12-9 Dumbell Snatches 80/50 Air Assault Cals*7:00 Minute time cap. GO FAST! #coachtip
CrossFit Protocol - CrossFitA: Metcon (No Measure)EMOM: 5 Minutes 10 Supinated Barbell Rows 95/65 Then: No rest in between. EMOM: 5:00 Minutes 10 Floor Presses (Weight for floor presses needs to be one that you can do 10 time without failure)B: Supine Barbell Rows (5x10)C: Floor Press (EMOM 10 Reps)D:…
CrossFit Protocol - CrossFitA: Push Press (Push Press: E2MOM 10:00 1 Push Press @90%)B: Metcon (4 Rounds for time)4 rounds for time of: Run 400 meters Rest 2 minutes*Medium pace if you are still hurting from Murph. *Otherwise keep the laps fast.
CrossFit Protocol - CrossFitA: Metcon (Distance)10:00 EMOM Partner A: Completes 40M Sled Push 45/0 Partner B: RestsB: Metcon (Time)With a Partner "Tag, You're It" 10 Rounds for time: From the Loading Doc and Back. 80M Sand Back Carry 110/75 5 Snatches 115/85*1 Partner Completes Round
CrossFit Protocol - CrossFitA.: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about…
CrossFit Protocol - CrossFitA: Front Squat ( E3MOM 15:00 1 Reps @ 85% of 1RM)*As fast as possible out of the bottom of the squatB: Metcon (AMRAP - Reps)3 Rounds AMRAP 2:00 15/10 Cal Air Assualt Max Power Snatches 75/55 2:00 Rest*record lowest round as score.
CrossFit Protocol - CrossFitA: Deadlift (E3MOM 3-3-3-3-3)*Keep weight Same for all sets.B: Metcon (AMRAP - Rounds and Reps)6:00 Minute AMRAP: 3 Bar Muscles Ups 30 Double Unders Unbroken Double UndersScale: 6 Chest to bar or 8 pullups *20 Unbroken *20 single/double *40 Singles
CrossFit Protocol - CrossFitA: Push Press (E3MOM 15:00 Push Press: 3 Push Press @80-85%)Base off 1RMB: Metcon (AMRAP - Rounds and Reps)5:00 Minute AMRAP: 2 Hang Power Snatches at 135/95 4 Bar Facing Burpees 6 Box Jumps 30""/24" Rest 2:00 Minutes 5:00 Minute AMRAP: 2 Hang Power Cleans 185/135 4…
CrossFit Protocol - CrossFitA: Metcon (6 Rounds for time)12:00 Minutes: Even: Max Second Hand Stand Hold Odd: 10 GHD Back Extensions*Reverse wall walk up is preferable. *Do not have to start wall walk up from push up position. *Make sure you have an exit strategy. DO NOT GO TO FAILURE.B:…
CrossFit Protocol - CrossFitA: Back Squat (E3MOM 15:00 1 Rep @ 85% of 1RM)B: Metcon (Time)For Time: 21-15-9 Chest to Bar Pull Ups Front Rack Lunges 115/80