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Play Dead

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CrossFit Preferred – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

MET-CON

“PLAY DEAD”

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (Fit:135-95 or see notes) ( RX:155/115) (RX+ 1858135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (Fit: 155/115) (RX: 185/135)(RX+225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (Fit:See notes)( RX: 225/155) (RX+275/185), 6 Barbell-Facing Burpees
In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions

Monday July 17th, 2017

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Back Squat

take 1 set of 5 @ 50-55% before you begin. If you do not know your percentages, see the coach.

10 Reps @ 65% of estimated 1RM Back Squat

8 Reps @ 70% of estimated 1RM Back Squat

6 Reps @ 75% of estimated 1RM Back Squat

4 Reps @ 80% of estimated 1RM Back Squat

2 Reps @ 85% of estimated 1RM Back Squat

Rest about 2 min between each set

Metcon (Time)

“BEACHED”

27 – 21 – 15 – 9:

Calorie Row

Kettlebell Swings (53/35)

Overhead Squats (75/55)

Double Unders

By: 0

CrossFit Preferred – CrossFit

Metcon

Metcon (Time)

3 rounds for time:

100 Double unders (or 2 minutes max reps)

1 min elbow plank

Note: Todays focus is about keeping the heart rate low enough to string together more double unders. It’s not glamorous, but it works.

Rest 2 min

3 Rounds for time:

30 KB swings

1 min L-sit (sub chair)

Note: If you break, you must accumulate a minute total. It is not max seconds within the minute. Please make notes on performance.

Weightlifting

Back Squat (6 x 4)

Baby Glen

By: 0

CrossFit Preferred – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 10

Strict HSPU

Score is total HSPU

Metcon

Metcon (Time)

“BABY GLEN”

For Time:

15 clean and jerks (135/95)

800 m run

5 Rope Climbs (Sub 4 pull-ups (strict if able) + 4 Knees to Elbow for each rope climb. So, 5 x 4+4

800 m run

50 burpees

Air Ball

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Deadlift (1×3)

Weightlifting

Snatch Grip Deadlift (4 x 3)

Metcon

Metcon (Time)

“AIR BALL”

4 Rounds:

21 Wallballs (20/14)

18 Calorie Row

15 Box Jumps (24″/20″)

12 Alternating Dumbbell Snatches (50/35)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Bar muscle ups