July 19, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

4 rounds for time of:

50-ft. overhead walking lunge

25 sit-ups

Men: 135 lb.

Women: 95 lb.

Warm-up

400m run

30m single arm oh carry

15 m Sampson

Plank rotations :20/20/20/20

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July 18, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

2,000-m row

1-mile run

2,000-m row

1-mile run

2,000-m row

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July 17, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2x

Left- 5 each high pull, press, ohs

:20 supinated bar hang

5 v ups

Right- 5 each high pull, press, ohs

:20 supinated bar hang

5 v ups

Metcon (Time)

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L pull-ups

Men: 55-lb. dumbbell

Women: 40-lb. dumbbell

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July 16, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2x

8 sumo inch worm with push up

10 bottom burpee

5 jump squats

10 barbell good morning

5 each sciatica nerve floss

Metcon (Time)

5 rounds for time of:

5 deadlifts

10 burpees

Men: 275 lb.

Women: 185 lb.

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July 15, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x

10 each single leg hops

10 each lateral box step ups

10 pass throughs

:20 each side plank hold

20 power double taps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

Men: 135 lb.

Women: 95 lb.

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July 13, 2018

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Keypad


CrossFit Saint Helens – CrossFit

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Keypad (Time)

Each number will have a prescribed movement from there you will have your workout!

Initial

Zip

Phone number

First middle last

Social

July 12, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x

30 mt climbers

10 each spider

5 tall cleans

3x

:20 Face down hs wall press

:20 hs hold

3 each hs shifts

Metcon (Time)

For time:

100-ft. handstand walk

9 squat cleans

75-ft. handstand walk

12 squat cleans

50-ft. handstand walk

15 squat cleans

25-ft. handstand walk

Men: 185 lb.

Women: 135 lb.

July 11, 2018

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Rowing


CrossFit Saint Helens – CrossFit

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500m Row (Time)

Max Effort 500m Row

Metcon (Time)

10 rounds

500/400m Row

Rest 2 Min between

July 10, 2018

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Front squats


CrossFit Saint Helens – CrossFit

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Warm-up

2x

10 oh wrist ext.

10 lateral box step ups

15 m each single arm front rack carry

10 sa front rack squats

3x building weight

:30 front rack hold

3 front squats

Front Squat (5-5-5-5-5)

July 9, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x 15m toe walk, heal walk

8 sumo inch worm with push up

10 lateral band step overs

3x

100m Row

10 double tap power jumps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

200-m row

50 double-unders