6/10/17


Verrazano CrossFit - CrossFit

Metcon

Metcon (AMRAP - Reps)

20 Min AMRAP

-with a partner

200 Double Unders

75 T2b

AMRAP Power Clean (135/95)

6/9/17


Verrazano CrossFit - CrossFit

Metcon (Time)

400m Run

1 Round of Cindy

10 Deadlifts (70%)

400 m Run

1 Round of Cindy

8 Deadlifts

400m Run

1 Round of Cindy

6 Deadlifts

400m Run

1 Round of Cindy

4 Deadlifts

400m Run

1 Round of Cindy

2 Deadlifts

6/7/17

Verrazano CrossFit - CrossFit

Weightlifting

Snatch (4×3 working up to a heavy set)

Metcon

Metcon (Time)

500m Row

50 Lunges

10 Burpees

400m Row

40 Lunges

10 Burpees

300m Row

30 Lunges

10 Burpees

200m Row

20 Lunges

10 Burpees

100m Row

10 Lunges

10 Burpees

6/6/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×6 @ 70%)

Metcon

Metcon (Time)

21-15-9

Thrusters (95/65)

Box Jumps

6/5/17


Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (4×6 @ 70%)

Metcon

Metcon (Time)

6 RFT

4 Power Clean (135/95)

8 Push Press

16 Wall Ball

Run 200m

6/3/17


Verrazano CrossFit - CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

6/2/17


Verrazano CrossFit - CrossFit

Weightlifting

Deadlift (5×3 @80%)

Metcon

CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

OPEN GYM


Verrazano CrossFit - CrossFit

5/31/17


Verrazano CrossFit - CrossFit

Weightlifting

Back Squat (4×4 @70%)

Metcon

Metcon (Time)

Run 200m

21 Curtis P (75/55)

Run 200m

15 Curtis P

Run 200m

9 Curtis P

5/30/17

Verrazano CrossFit - CrossFit

Weightlifting

STRICT PRESS (4×4 @ 70%)

Metcon

Metcon (Time)

4 RFT

24 Double Unders

18 Wall Balls

12 Calorie Row

6 Power Snatch (95/65)