8/16/17


Verrazano CrossFit - CrossFit

Metcon

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Row 1000m (No Measure)

1000 meter row not for time

8/15/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×4 @ 80%)

Metcon

Metcon (AMRAP - Rounds)

AMRAP 12

6 Hang Power Cleans (115/75)

12 Pullups

24 Double Unders

8/14/17


Verrazano CrossFit - CrossFit

Weightlifting

Push Press (4×4@ 80%)

Metcon

Metcon (Time)

3RFT

15 Thrusters(95/65)

12 Burpees

8/11/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (4×4 @ 80%)

Metcon

Metcon (Time)

5 RFT

Run 200m

8 Hang Power Clean (135/95)

8 HSPU

8/9/17


Verrazano CrossFit - CrossFit

Weightlifting

Power Snatch (4×2 as heavy as possible)

Metcon

Metcon (Time)

100 Double Unders

80 Russian KB Swings

60 Push Press (45/35)

40 Calorie Row

20 Sumo DL High Pull

5/8/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (5×6 @ 75%)

Metcon

Metcon (Time)

8RFT

12 WallBalls

9 Box Jumps

6 T2B

8/7/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (6×5 @ 85%)

Metcon

Metcon (Time)

AMRAP16

2-4-6-8-10-12-14…..

Thrusters (95/65)

Lunges (95/65)

Burpees

8/5/17


Verrazano CrossFit - CrossFit

Metcon

Gallant (Time)

For Time:

Run 1 Mile with a 20# Medicine Ball

60 Burpee Pull-ups

Run 800m with a 20# Medicine Ball

30 Burpee Pull-ups

Run 400m with a 20# Medicine Ball

15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
To learn more about Gallant click here

8/4/17

Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (5×5 @ 75%)

Metcon

Metcon (Time)

21-15-9

Hang Power Snatch (95/65)

T2B

8/2/17


Verrazano CrossFit - CrossFit

Gymnastics

Pull-up EMOM10

3 Strict Pull Up

2 Kipping Pull Up

1 Bar Muscle Up

Metcon

Metcon (AMRAP - Reps)

AMRAP 20

Row 500m

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups