7/19/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Row Sprints

(with even rest)

250m

500m

750m

500m

250m

-THEN-

50 Burpees for Time

7/18/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (heavy single)

Metcon

Metcon (AMRAP - Reps)

AMRAP12

6 Power Cleans (135/95)

9 Front Rack Lunges

12 WallBalls

7/17/17

Verrazano CrossFit - CrossFit

Weightlifting

Push Press (4×8 @70%)

Metcon

Metcon (Time)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-ups

10 Strict Presses (60% of 1RM)

10 Bent Over Rows

-Run 400m

7/15/07


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Partner WOD

100 Lunges

30 Burpees

100 Pullups

30 Burpees

100 Cal Row

30 Burpees

100 Wall Balls

Run 800m together

7/14/17


Verrazano CrossFit - CrossFit

Weightlifting

Squat Snatch (5×2)

Metcon

Metcon (AMRAP - Rounds)

AMRAP3 x5

3 Power Snatch (135/95)

6 HSPU

9 Air Squats

Rest 1 min

7/12/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (3×5@65%)

Metcon

Metcon (Time)

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run

7/11/17

Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (3×5 @70%)

Metcon

Metcon (Time)

27-21-15-9

Calorie Row

Kettlebell Swings (53/35)

Overhead Squats (75/55)

7/10/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (heavy single)

Metcon

Metcon (Time)

4RFT

Run 400m

12 Power Snatch (75/55)

6 Strict Pull Ups

7/8/17


Verrazano CrossFit - CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

7/7/17

Verrazano CrossFit - CrossFit

Deadlift (85-90% 5×3)

Weightlifting

Metcon

Metcon (Time)

5 RFT

20 Cal Row

15 Thrusters(95/65)

10 Ring Dips