Strength:
5 Sets of:
Barbell Complex
1 Squat Snatch
2 Overhead Squats
1 Hang Squat Snatch
*Work up to a heavy weight that you can complete this complex with, you may increase weight across the 5 sets*
Metcon:
4 Rounds
15 Back Squats (93/135)
50 Double-Unders
4 Rope Climbs
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 20 minutes
10 Chest to Bar Pull-ups
20 Deadlifts (123/185)
30 Air Squats
*At least 5 Rounds to Rx*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 16 Pistols
Even- 6 Front Rack Lunges
Metcon:
10 minute ladder
5 Wallballs (14/20 @ 9/10ft)
5 Burpees
*Through 25 burpees to Rx*
Read MoreMetcon:
21-15-9
Kettlebell Swings (55/70)
Handstand Push-ups
21-15-9
Overhead Squats (93/135)
Toes to Bar
21-15-9
Clean and Jerks (93/135)
Box Jumps (24/30)
*30 minute cut-off*
Read MoreStrength:
5 X 5
Front Squats
Metcon:
“Open 14.1”
AMRAP X 10 minutes
30 Double-Unders
15 Power Snatch (53/75)
*No minimum to Rx, just get as many rounds and reps as possible in the 10 minutes*
Read MoreHappy New Years Eve! Remember we will be closed for the weekend so this is your last chance to get a workout in!
-Start with 100 Double-Unders-
5 Rounds
10 Deadlifts (173/255)
20 Toes to Bar
100m Farmers Carry (35’s/55’s)
-End with 100 Double-Unders-
Read MoreStrength:
4 sets of:
8 Unbroken Thrusters
Max Wallballs
*Go as heavy as you can on the thrusters and as high and as heavy as you can for the wallballs. Rest as needed between sets*
Metcon:
30 Hang Cleans (63/95)
40 Sit-ups
50 Dumbbell Step-ups (25/45 @ 20/24)
40 Sit-ups
30 Hang Cleans (63/95)
*10 minute cut-off*
Read MoreMetcon:
4 Rounds
6 Jerks (123/185)
12 Strict Pull-ups
18 OAA Dumbbell Snatch (55/70)
24 Pistols
*25 minute cut-off*
Read MoreCrossfit 350 will be closed this Friday the 1st, Saturday the 2nd, and maybe Sunday the 3rd. We will let you know about Sunday, it depends on how far we get with everything. So get your fill in this week! Sorry for any inconvenience.
Read MoreStrength:
EMOTM X 6 minutes
2 Squat Cleans every 30 seconds
*Squat Cleans do not have to be unbroken but there must be 2 done every 30 seconds*
Metcon:
30-20-10
Wallballs (14/20 @ 9/10ft)
Overhead Lunges (73/115)
Kettlebell Swings (55/70)
*12 minute cut-off*
Read More