03.20.20 FRIDAY

CrossFit STRENGTH Push Press: Build to a 1RM in 10 sets.  METCON 4 Rounds of:20 Renegade Rows (50, 35) (total reps)20 DB Hang Power Snatches (50, 35) (10 each arm)20 Calorie RowRx+:(Calories Ski Erg or...
03.19.20 THURSDAY

03.19.20 THURSDAY

CrossFit STRENGTH/SKILL Sumo Deadlift @5% heavier than last.  METCON “Whole Lotta Love” AMRAP 7:3 Squat Cleans (185, 125)9 Bar Facing BurpeesRx+:(Rest 10:00 +...
03.18.20 WEDNESDAY

03.18.20 WEDNESDAY

CrossFit STRENGTH/SKILL EMOM 8:EVEN Minutes: 30s Strict T2BODD Minutes: 30s Shoulder taps METCON For time: 50-40-30-20-10Double UndersCalories RowWall balls (20, 14)Rx+:(Calories on Bike) (30,...
03.17.20 TUESDAY

03.17.20 TUESDAY

CrossFit METCON “Southie Shuffle” For time:400m Run21 Power Snatches (115,75)300m Run21 Burpees200m Medball Run (20, 14) Rest 2 Minutes 400m Run15 Power Snatches300m Run15 Burpees200m Medball Run (20, 14) Rest 2 Minutes 400m Run9 Power Snatches300m Run9...
03.16.20 MONDAY

03.16.20 MONDAY

CrossFit STRENGTH/SKILL Back Squat Cluster   Build to a heavy 2.2.2 (10s) in 6 sets.  METCON EMOM 12:Minute 1: 10 Goblet Squats (70, 53)Minute 2: 10 Deadlifts (255, 165)Minute 3: 40 Double UndersRx+:(275, 185) (50 Double...
03.14.20 SATURDAY

03.14.20 SATURDAY

CrossFit METCON AMRAP 32 in teams of 2:32 Wall balls (20, 14)32 Alt. DB Snatches (50, 35)32 Burpee Jumping Pull-ups32 Calorie Bike or RowRx+:(32 Handstand Push-ups in addition to prescribed work) (30,...