Kingsman

CrossFit Crash – CrossFit Warm-up (No Measure) EMOM X 9:00 (alternating) 200′ karaoke 10 KB deadlifts 10 DB push press Metcon (Weight) Power Clean + Push Jerk Every 90 sec X 8 sets: 3 reps @ 50%+ (build) Metcon (AMRAP – Reps) 0:00-3:00 2 Rounds: 10...

The Hangover

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 rounds in 10:00 200/150m Row 50′ waiters walk R 50′ waiters walk L 10 PVC pass through 10 PVC Overhead Squats Metcon (Weight) 20:00 to work up to a heavy complex for the day: 3 Power Snatch + 3...

17.1

CrossFit Crash – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

Won’t Be Long Now

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds in 10:00 200/150m row 3 inch worms 4 Sampson stretch 50′ walking lunge Bench Press (20:00) Work up to a heavy set of 5 for the day in 6 sets or less. Metcon (AMRAP – Reps) EMOM X 15:00 15/12 Cal...

The Wall

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up Every 3:00 for 9:00 3 V stretches 10 PVC pass throughs 10 PVC OHS 300′ shuttle run (50’x6) 10 DB thrusters Overhead Squat 15:00 to work up to a heavy single for the day with tempo 53X0 (5 sec...