02062018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200m row

10 good mornings

Crossover Symmetry – If time permits

Weightlifting

A: Rest Pause Strict Press (3 sets, same weight, more reps than 01232018)

Using 25% of 1RM barbell press in each hand. After Max set, place the DB down and take 15 slow deep breaths before performing the next set

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

250m row

15 power snatch, 55/75lbs

15 C2B

02052018

CrossFit 187 – CrossFit

Metcon

Warm-up

Warm-up (No Measure)

3 rounds

Bike/Row 15 calories

15 push ups

:30 goblet squat hold

Weightlifting

A: Power Snatch (Singles @ 65-80%)

Drop and Reset

4 rounds

:90 on

2:30 off

B: Metcon (Time)

10 rounds

10 thrusters, 65/95lbs

100m run/row

02032018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 minute easy row

:45 seconds hard

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Metcon

A: Metcon (Time)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

1000m row

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)
Focus more on quality of movement then speed. If quality is there, you can then add speed.

DBs should be unbroken but difficult, can have two sets for the two movements.

02022018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

Row 250m

15 weighted step ups

With an empty barbell:

2 rounds:

3 hang high pulls

3 hang power cleans

3 good mornings

3 front squats

3 hang squat cleans

Weightlifting

A: Squat Clean (4×5 @ 70-75%)

Metcon

B: Metcon (No Measure)

EMOM x 15

1) 10 Clean & Jerk, 105/155lbs

2) 40 DU

3) 2 LLRC

Alternate movements every minute