8/1/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6 @ 75%)

Metcon

Metcon (Time)

Run 200m

21 Power Clean (135/95)

Run 400m

15 Power Clean

Run 600m

9 Power Clean

7/31/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (5×6 @ 85%)

Metcon

Metcon (Time)

5RFT

12 Thrusters (95/65)

9 Burpees

6 Muscles Ups

7/29/17


Verrazano CrossFit - CrossFit

Metcon

Danny (AMRAP - Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

7/28/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (Time)

Row Sprints

1000m Row

-rest 3 min

750 x 2

-rest 2:30 between

500m x 3

-rest 2:00 between

250m x 4

-rest 1:00 between

7/26/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (5×3 @ 80%)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

7/25/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6 @ 70%)

Metcon

Metcon (AMRAP - Reps)

5min Cap

3 Rounds

10 Pullups

10 OHS (empty bar)

5 min Cap

3 Rounds

8 C2B Pullups

8 OHS (75/55)

5 min Cap

3 Rounds

6 Bar Muscle Ups

6 OHS (115/85)

7/24/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (4×8 @ 70%)

Metcon

Metcon (Time)

5 RFT

10 Hang Power Clean (135/95)

20 Wallballs

30 Double Unders

7/21/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (heavy single)

Metcon

Metcon (Time)

4 RFT

12 Power Jerk (135/95)

12 Box Jumps

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