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

11/21/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (80% (4×4))

Metcon

Metcon (Time)

3 RFT

50 Double Unders

25 KB Swings

15 HSPU

Run 200m

11/20/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (70-80%)

Metcon

Metcon (Time)

3RFT(5 min cap)

10 Thrusters

10 C2B Pullups

3RFT(5 min cap)

15 Wallballs

15 T2B

3 RFT(5 min cap)

10 Bar facing burpees

10 OHS (95/65)

11/18/17

Verrazano CrossFit - CrossFit

Weightlifting

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here

11/17/17


Verrazano CrossFit - CrossFit

Weightlifting

Power Clean EMOM

EMOM10

3 Power Clean

2 Push Press

AMRAP Air Squat

-score is total air squats

11/15/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Row 500m

50 Double Unders

Row 400m

40 Double Unders

Row 300m

30 Double Unders

Row 200m

20 Double Unders

Row 100m

10 Double Unders

11/14/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (6×6 (75-85%))

Metcon (Time)

4RFT

8 Front Rack Lunges (96/65)

10 T2B

12 Box Jumps

11/13/17


Verrazano CrossFit - CrossFit

Weightlifting

Push Press (4×6 @ 70-80%)

Metcon

Metcon (Time)

5RFT

10 OHS (95/65)

15 Burpees

20 Wallballs

11/11/17

Verrazano CrossFit - CrossFit

Metcon (Time)

Partner Wod

50 PullUps

100 Double Unders

50 KB Swings

100 Cal Row

50 Push Press (45/35)

100m Farmers Carries

- one partner works at a time

-8 Burpees each time partners switch movements