6/24/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (AMRAP - Reps)

TABATA

8 rounds:

Ring Dips/Wallball

8 Rounds:

HSPU/Double Unders

8 Rounds:

KB Swings/Lunges

8 Rounds:

Row Sprint/Thrusters

6/23/17


Verrazano CrossFit - CrossFit

Weightlifting

Snatch (5×2 at 70-80%)

Metcon

Metcon (Time)

15-12-9-6

OHS (95/65)

Box Jump

T2B

6/21/17


Verrazano CrossFit - CrossFit

Metcon

Chelsea (AMRAP - Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

6/20/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6@80%)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

6/19/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (4×6@ 80%)

Metcon

Metcon (Time)

5RFT

200m Run

25 KB Swings

35 Double Under

6/17/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Partner WOD

Row 1000m/Farmer Carry

-one partner rows while the other completes a 200m carry

200 alt Wallballs

150 alt sit ups (with wall ball)

100 alt push ups

1000m Row/Farmer Carry

-one partner rows while the other completes the carry

6/16/17


Verrazano CrossFit - CrossFit

Weightlifting

Front Squat (5×4 @ 75%)

Metcon

Metcon (AMRAP - Rounds)

AMRAP12

6 Lunges (135/95)

5 Thrusters

(set must be unbroken)

Run 200m

6//14/17


Verrazano CrossFit - CrossFit

Weightlifting

Split Jerk (5×3 - pick a challenging weight)

Metcon

CrossFit Games Open 14.3 (AMRAP - Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

6/13/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6 @ 75%)

Metcon

Metcon (AMRAP - Reps)

AMRAP18

3-6-9-12-15…

HSPU

Power Snatch

T2B

6/12/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (4×6@75%)

Metcon

Metcon (Time)

3RFT

30 Pullups

20 Burpees

10 Front Squat (155/105)