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Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 15-10-5 x 4 (18 min cap) DB snatch (22.5/15) Burpee over DB Sit up (100m run between rounds) 2) 10 min EMOM 10/8/6/4/2 Military press Pull ups 3) Core circuit – 3 sets (45/15) Side plank rotation R Side plank rotation Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 20 min AMRAP 27 press ups 21/16 Rower cals 15 Box jumps 9 Hang power clean (50/30) 2) 14 min no specific sets – lower body hypertrophy Bulgarian split squat x 12 e/s DB RDL x 12 DB box step up Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) For time in pairs (30 min cap) 50-40-30-20-10 Alternate every 5 Wallballs Rower cals SA DB thruster (22.5/12.5) Box jumps 2) Teams of 3 6 min AMRAP Max synchro burpees One person on bike at all times (change every 12/8 cals) Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 3 x 8 min pairs AMRAPs Increase by 2 reps each set start on 2 2 min rest between a) Power snatch (30/20) + wallballs b) Burpee + Goblet squat (32/20) c) Ski cals + MB lateral press ups 2) 12 Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) Back squat – 8 sets 25 on 35 off – increase from 2 weeks ago Max reps @50/35 2) 30/20/10 x 3(1min rest between rounds) – 20 min cap SA clean and press (20/12.5) Air squats Plate shoulder press (25/15) 3) Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) Ski/Row/Bike bleep (6 mins each) 2 min rest between each Start on 12/8 cals on each Increase by 2 cals every min If missed then carry on going for remainder of time 2) 3 rounds for time (12 min cap) Thruster Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 20 min E2MOM Back squats 10/10/8/8/6/6/4/4/2/2 2) Ski sprints 15 second max effort (45 second rest) x 6 3) Isometric holds – 2 sets (45/15) Farmers walk Front plank Hollow hold Wall sit (left leg first set, right leg second set)