10/7/17


Verrazano CrossFit - CrossFit

Metcon

Pheezy (Time)

3 Rounds for time of:

5 Front Squats, 165#

18 Pull-ups

5 Deadlifts, 225#

18 Toes-To-Bar

5 Push Jerks, 165#

18 Hand Release Push-ups
In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here

10/6/17


Verrazano CrossFit - CrossFit

Weightlifting

Snatch (working up to a heavy single)

Metcon

Metcon (Time)

15-12-9-6-3

Snatches (95/65)

Box Jumps

–after each set–

20 Double Unders

10/4/17


Verrazano CrossFit - CrossFit

Metcon (Time)

50 Overhead Plate Lunges (45/25)

40 KB Swings (53/35)

30 Weighted sit ups (use KB)

20 HSPU

10 Deadlifts (315/225)

20 HSPU

30 Weighted Sit ups

40 KB Swings

50 Overhead Plate Lunges

10/3/17


Verrazano CrossFit - CrossFit

Weightlifting

Front Squat (5×8@ 65%)

Metcon

Metcon (Time)

AMRAP7

2-4-6-8-10-12

Thrusters (135/95)

Burpees

10/2/17


Verrazano CrossFit - CrossFit

Weightlifting

Shoulder to Overhead Complex

3 Push Press

2 Power Jerk

1 Split Jerk

-this will be one set-

Metcon

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups

9/29/17

Verrazano CrossFit - CrossFit

Weightlifting

Power Clean (5×2 @ 75%)

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

9 KB Deadlift (72/53)

6 Burpees

3 Power Cleans (185/120)

9/27/16


Verrazano CrossFit - CrossFit

Metcon

Jenny (AMRAP - Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

9/26/17

Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (5×5@ 80%)

Metcon

Metcon (Time)

3 RFT

15 Power Jerks (135/95)

15 Box Jumps

9/25/17

Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (5×4 @ 75%)

Metcon (AMRAP - Rounds and Reps)

AMRAP 10

3-6-9-12…

Thrusters (95/65)

T2B

9/23/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Row 500m

50 Double Unders

50 Sit Ups

Row 400m

40 Double Unders

40 Sit Ups

Row 300m

30 Double Unders

30 Sit Ups

Row 200m

20 Double Unders

20 Sit Ups

Row 100m

10 Double Under

10 Sit Ups