March 25, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2 min bike

1 min each Sampson stretch

2 min bike

1 min down dog

2 min bike

:30 hang, :30 plank, :30 each spider

Metcon (AMRAP – Rounds and Reps)

Amrap 15

8 t2b

8 dB bo row 40/25

16 alt body weight lunges

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March 24, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rds

20 DB power clean 50/35

50’ hS walk

100 double unders

20 sit-ups

Rest 1 minute between rounds

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March 21, 2019

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CrossFit games 19.5

CrossFit Saint Helens – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Warm-up

3 rounds

1 min row

8 sa db thrusters each

8 kip swings

8 sa high pull each

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March 20, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 2 min (Rest 90 sec) x 6 sets

8 Burpee Box Jumps (24/20’’)

8 Cal Row

8 KBS 70/53

Max Burpee Box Jump in remaining time

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March 19, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

500m row

2x 10 Hang snatch high pull

350m row

2x 5 hang muscle snatch

200m row

2x 5 btn snatch bal power land

100M row

Metcon (Time)

21-18-15-12-9-6-3 – AQAP:

Hang Power Snatch 75/55

Calories Ski/row

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March 18, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

5 rounds

In :90 window

50ft hswalk Or 3 wall walks

MR alt db snatch with remaining time 50/35

Rest :30

Warm-up

10 pass throughs

:30 shoulder opener stretch on pvc

20 scap push ups

:60 hs hold

20 hs shifts

Db snatch progression

Db deadlift

Deadlift high pull

Muscle snatch

High pull Power land without db

Full movement

March 17, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

10 rounds

11 wall balls 20/14

11 pull ups

Warm-up

400m run

Spider

Squat with Thoracic rotation

5 each direction big arm circles

20 bent over shoulder throws

20 bent over torso twists

10 hanging shoulder rolls

20 kip swings

5 pull ups

March 15, 2019

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Partner wod


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12/10 Calories of Rowing (or 10/8 Calories of Assault Bike)

12 Deadlifts (135/95 lbs)

9 Hang Power Cleans (135/95lbs)

6 Shoulder to Overhead (135/95

March 14, 2019

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Crossfit games open 19.4

CrossFit Saint Helens – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Warm-up

Warm up

2x

250 m semi stiff leg row

10 kip swings

5 sumo inch worm

5 each sa r KBs

5 each sa db high pull

Then

EMOM x 6 min (alternate minutes):

1- 4-5 TnG Snatch

2- 5-6 Bar-Facing Burpees

3- 2 Kip Swings + 2 Kipping CTB PU + 1 Bar Muscle-up

March 13, 2019

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Running 3x1mile


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

3×1 mile run

3:00 rest between

Goal is consistency