07.09.16
CrossFit AOA – CrossFit
Metcon
A: Metcon (Time)
3 RFT w/ a partner:
200m Farmer’s Carry relay
40 Burpees
80 Double-unders (3:1 singles)
*Farmer’s Carry is with a kettlebell in each hand (53/35)*
*Split Burpees and DUs evenly between partners*
*Both partners must finish Farmer’s Carry before starting on Burpees*
07.08.16
CrossFit AOA – CrossFit
Weightlifting
A: Push Press (3@70%, 3@80%, 3@90%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
3 rounds:
AMRAPx3
6 Box Jump Overs 24/20
9 Push-ups
*Rest 60 seconds between AMRAPs*
07.07.16
CrossFit AOA – CrossFit
Weightlifting
A: Hang Clean Pull + Hang Squat Clean + Split Jerk (E2MOM x 8 round: Work up to a heavy (2+1+1) )
Type the details of the weightlifting
Here is a video for the clean pull only
https://www.youtube.com/watch?v=GdoBxzBAuqE
Metcon
B: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale for muscle-up:
C2B/Pull-up + Ring Dip (2+2) per muscle-up
07.06.16
CrossFit AOA – CrossFit
Weightlifting
A: Back Squat (3@70%. 3@80%, 3@90%)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAPx10:
25 Double-unders (3:1 singles)
1 Rope Climb 15/13
*Courtesy of: crossfitweightlifting.com
07.05.16
CrossFit AOA – CrossFit
Weightlifting
A: Power Snatch + Hang Squat Snatch + Squat Snatch (E2MOM x 10 rounds: work up to a heavy (1+1+1) )
Does not have to be touch and go, but no longer than 3 seconds between reps
Metcon
B: Metcon (Time)
For time:
21-15-9
Ground to Overhead 115/75
Burpees over barbell
07.04.16
CrossFit AOA – CrossFit
Metcon
A: Metcon (Time)
5 RFT w/ a partner:
200m Run (together)
20 Bar facing burpees
20 Deadlifts (115/75)
20 Squat Cleans (115/75)
20 Push Jerks (115/75)
20 Back Squats (115/75
20 Pull-ups
*Both partners must finish run before starting burpees*
**One barbell per team (pick someone with similar strength)**