CrossFit Saint Helens – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
Partner a- 200m run
Partner b- Amrap
10 devils press 35/20
20 v ups
Partner amrap
June 6, 2019
Metcon
CrossFit Saint Helens – CrossFit
Metcon (AMRAP – Rounds and Reps)
3x 4:00 Amrap 2:00 rEST between
12 dB hang sq cleans 40/20
6 db facing burpees
Score = 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 swings
June 5, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
June 4, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
June 3, 2019
Overhead squat
CrossFit Saint Helens – CrossFit
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
June 2, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
May 30, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
May 29, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
May 28, 2019
Metcon
CrossFit Saint Helens – CrossFit
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
May 27, 2019
Metcon
CrossFit Saint Helens – CrossFit
Metcon (Time)
2x
400m farmer carry 40/20
7 wall walks
20 burpees
18 min cap
Rx+ 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
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
June 7, 2019
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