CrossFit St. Helens

CrossFit Saint Helens – CrossFit Warm-up Quick dynamic and deadlift prep Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 45 minutes of: Run 800 meters 315-lb. deadlifts, 10 reps Run 800 meters 50 sit-ups

CrossFit Saint Helens – CrossFit Warm-up Dynamic Then 4x 5 cal row 10 walking lunge steps 5 burpees 10 pass throughs Metcon (Time) 3 rounds for time of: 15-cal. row 12 power snatches, 95 lb. 9 burpees

CrossFit Saint Helens – CrossFit Warm-up 2 rounds 4×15 m lateral shuffle 15 m walking lunge with or without dbs at side 10 Cossack squat 60m front rack carry each Metcon (Time) 5 rounds for time of: 25 wall-ball shots, 20-lb. ball to 10-ft. target 30 pull-ups

CrossFit Saint Helens – CrossFit Metcon (Time) Teams of 2 2 rounds For Time: 30 Cal Row 30 Box Jump Overs (24/20″) 30 Power Snatch (75/55) 30 TTB 30 Power Snatch (75/55) 30 Box Jump Overs (24/20″) 30 Cal Row

CrossFit Saint Helens – CrossFit Metcon (Time) 3 rounds for time of: 30 kettlebell swings, 1.5 pood 20 triple-unders (1 min of attempts @doubles or triples) Run 400 meters Warm-up Dynamic

CrossFit Saint Helens – CrossFit Warm-up 4 rounds 50 mt climbers total 10 each Single arm db high pull 5 Pass throughs 60m Single arm farmer carry, single arm front rack hold (at same time) Shoulder Press Push Press Push Jerk

CrossFit Saint Helens – CrossFit Warm-up 10 min 90m single arm oh carry, every 15 m 1 single arm thruster Switch arms after 90 m Scotty (AMRAP – Rounds and Reps) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315/205 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar

CrossFit Saint Helens – CrossFit Warm-up Junkyard dog 10 reps each 5 min jump rope/du practice Db snatch progression (deadlift, press, deadlift shrug, hang muscle snatch, db snatch) Metcon (6 Rounds for reps) In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of […]

CrossFit Saint Helens – CrossFit Warm-up 400m run 50 ft -spider, crab walk, inchworm, burpee broad jump Metcon (Time) 4 rounds for time of: 30 push-ups 115/75-lb. front squats, 20 reps 115/75-lb. push presses, 20 reps 30 sit-ups

CrossFit Saint Helens – CrossFit Metcon (3 Rounds for reps) Teams of 2 One person works at a time! 0-10 – 1M Run, Max CJ (135/95) 10-13 – Rest 13-20 – 800m Run, Max PSn(115/80) 20-23 – Rest 23-27 – 400m Run, Max Thr(95/65)