11/21/17


Verrazano CrossFit – CrossFit

Weightlifting

Back Squat (80% (4×4))

Metcon

Metcon (Time)

3 RFT

50 Double Unders

25 KB Swings

15 HSPU

Run 200m

11/20/17


Verrazano CrossFit – CrossFit

Weightlifting

STRICT PRESS (70-80%)

Metcon

Metcon (Time)

3RFT(5 min cap)

10 Thrusters

10 C2B Pullups

3RFT(5 min cap)

15 Wallballs

15 T2B

3 RFT(5 min cap)

10 Bar facing burpees

10 OHS (95/65)

11/18/17

Verrazano CrossFit – CrossFit

Weightlifting

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

11/17/17


Verrazano CrossFit – CrossFit

Weightlifting

Power Clean EMOM

EMOM10

3 Power Clean

2 Push Press

AMRAP Air Squat

-score is total air squats

11/15/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

Row 500m

50 Double Unders

Row 400m

40 Double Unders

Row 300m

30 Double Unders

Row 200m

20 Double Unders

Row 100m

10 Double Unders

11/14/17


Verrazano CrossFit – CrossFit

Weightlifting

Back Squat (6×6 (75-85%))

Metcon (Time)

4RFT

8 Front Rack Lunges (96/65)

10 T2B

12 Box Jumps

11/13/17


Verrazano CrossFit – CrossFit

Weightlifting

Push Press (4×6 @ 70-80%)

Metcon

Metcon (Time)

5RFT

10 OHS (95/65)

15 Burpees

20 Wallballs

11/11/17

Verrazano CrossFit – CrossFit

Metcon (Time)

Partner Wod

50 PullUps

100 Double Unders

50 KB Swings

100 Cal Row

50 Push Press (45/35)

100m Farmers Carries

– one partner works at a time

-8 Burpees each time partners switch movements

11/10/17


Verrazano CrossFit – CrossFit

Weightlifting

Front Squat (3×10 @ 65-70%)

Metcon (AMRAP – Rounds and Reps)

Amrap 4

12 Box Jumps

10 Medball Cleans

8 Situps

-rest 1 min-

Amrap 4

12 Situps

10 Box Jumps

8 Medball Cleans

-rest 1 min-

Amrap 4

12 Medball Cleans

10 Situps

8 Box Jumps

11/8/17


Verrazano CrossFit – CrossFit

Metcon

Metcon (Time)

6 RFT

20 Walking Lunges

15 Burpees

10 Wall Balls