September 11, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box

Warm-up

2x

10 each single leg hops

5 each lateral box step ups

5 each single arm press + :20 db oh hold

Then

2 rounds inc intensity

10 db push jerk

10 du

10 db box step ups

September 10, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

4 rounds

100m run

5 sumo inch worm

5 v ups

5 muscle snatch

Metcon (Time)

10 Rounds for time of:

5 Burpees, bar-facing

6 Toes-to-bar

7 Power Snatch, 75/55

September 9, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x 250 m row, 10 Banded good morning

Pistol Progression

3×5 each

- Feet together Air Squat

- Balance Beam Squat: Make sure back heel is on the ground. Perform on one leg and then rotate to the other.

- Feet anchored behind the ankle

- Full Pistol (scaling option- feet anchored behind the ankle)

Metcon (Time)

2 rounds for time of:

50 sit-ups

60 barbell good morning

70 single-leg squats

September 7, 2018

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Partner wod


CrossFit Saint Helens – CrossFit

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Metcon (2 Rounds for reps)

teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Presses (135/95 lbs)

20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible,

September 6, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Then 2 rounds inc weight

6-4-2

Deadlift, h p clean, s2oh

Metcon (AMRAP – Rounds and Reps)

In a 23 minute window:

2 Mile Run

With time remaining, AMRAP of:

12 Deadlifts, 155/105

9 Hang Power Cleans, 155/105

6 Jerks, 155/105

September 5, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Metcon (Time)

18 thrusters 115/75

200m run

15 thrusters

200m run

12 thrusters

200m run

9 thrusters

200m run

6thrusters

200m run

3 thrusters

September 4, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Warm up

400m run

Then 2x

10 pass throughs

5 each push up T’s

10 Cossack squats

Then

400m run

Metcon (Time)

For time:

21 snatches

42 push-ups

15 snatches

30 push-ups

9 snatches

18 push-ups

Men: 75 lb.

Women 55 lb.

September 3, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 min bike /row

3 rds

5 each single arm high pull

5 each single arm press

5 broad jump

10 muscle clean

Metcon (Time)

For time:

20 clean and jerks 185/125

Rx+Men: 225 lb.

Women: 155 lb.

September 2, 2018

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Partner WOD


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2 or 3

100 hspu

100 cal ski

100 t2b

100 cal bike

100 db snatch 50/35

100 cal row

100 db Clean and jerk 50/35

100 burpees to Target

August 31, 2018

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Saved by the barbell


CrossFit Saint Helens – CrossFit

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Saved by the Barbell (AMRAP – Reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans