12/4/17


Verrazano CrossFit – CrossFit

Weightlifting

Push Press (85% (5×4))

Metcon

Metcon (AMRAP – Reps)

AMRAP15

10 Front Rack Lunges (95/65)

15 Ring Dips

20 KB Swings

25 Double Unders

12/2/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

25 Pullups

50 Cal Row

100 OHS (45/35)

50 Box Jumps

25 Pullups

12/1/17


Verrazano CrossFit – CrossFit

Weightlifting

Deadlift (75% (4×4 ))

Metcon

Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15-….

Deadlift (225/155)

HSPU

11/29/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

Row 500m

40 KB Snatches (53/35)

30 V-ups

20 PushUps

10 Bar Muscle Ups

11/28/17


Verrazano CrossFit – CrossFit

Weightlifting

Back Squat (80-85% (4×4))

Metcon

Metcon (Time)

2 RFT

150 Double Unders

50 Wallballs

15 Clean and Jerks (135/95)

11/27/17


Verrazano CrossFit – CrossFit

Weightlifting

STRICT PRESS (70% (4×8) )

Metcon

Metcon (Time)

50 Burpees

rest 1 min

21-15-9

Push Press

Pull Ups

11/25/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

Run 800m

75 Thrusters (45/35)

50 Pullups

75 Burpees

Run 800m

11/24/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

21-15-9

Deadlift

Hang Power Clean

Power Jerk

Rx: 155/105

11/23/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2

100 Goblet Squat (53/35)

90 Kb Push Press (53/35)

80 Pull Ups

70 WallBalls (20/14)

60 Lunges (53/35)

50 Push Ups

40 Box Jumps (24/20)

30 Sumo DL High Pull

200m Partner Run

10 Burpees

weds


Verrazano CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

3 -6-9-12-15-18

amrap

Med ball clean 20/14

abmat sit up

Calorie row