CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min Amrap Partner a- 200m run Partner b- Amrap 10 devils press 35/20 20 v ups
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Metcon
June 6, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3x 4:00 Amrap 2:00 rEST between 12 dB hang sq cleans 40/20 6 db facing burpeesScore = lowest rounds +reps Warm-up 3x 1:00 jump rope 1:00 Bottom Squat hold 15 Squat jumps 10 Hammer curls Db front squats R double db […]
Metcon
June 5, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time Lunge 100 ft. Handstand walk 100 ft. 50 strict pull-ups 50 push-ups Warm-up 2x 400m run Plank Bear walk Sampson Pull up negatives
Metcon
June 4, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat 30-in. box jumps
Overhead squat
June 3, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Overhead Squat (5-3-3-1-1-1) Warm-up Pass throughs Iron cross Spider Sampson Banded walking Hs hold Pvc wall squat therapy Transition grip ohs Strict oh press, push press, jerk Returning bar to back
Metcon
June 2, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Row 2,000 meters 21 cleans 135/95 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Warm-up 2x Mt climbers Spider Squat with Thoracic rotation Toe touches Clean progression Thruster 3x 100m row Build to 5 rep for workout
Metcon
May 30, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Every 8:00 for 3 rounds 20/15 cal row 20 t2b 20 d ball clean 70-100/50-30 20 s2oh 115/75 20 box jump over 24/20
Metcon
May 29, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 2 legless rope climbs, 15-ft. rope 35 wall-ball shots Warm-up Bike 1:00 15 Wall ball squats :30 Rope hang accum Bike 1:00 10 Wall ball thruster 3 Rope negatives 1:00 bike 10 Wall ball 1 Rope climb
Metcon
May 28, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 1,000-m row 15 clean and jerks 135/95 Warm-up 2x Run 400m Wrist stretches Broad jumps Sumo inchworm Clean and jerk tng
Metcon
May 27, 2019
CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 2x 400m farmer carry 40/20 7 wall walks 20 burpees 18 min capRx+ 50/35, 10 wall walks, 30 burpees same cap Warm-up 2-3 rounds 8 each sa high pull 8 each alt kossack 8 sumo deadlift high pull with kb 8 alt spider
June 7, 2019
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