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Anonymous
1 month 2 weeks ago

CrossFitGreen - Weightlifting


Power Snatch


Light Day

Power Snatches 6 sets @ 55-60% or 1RM Snatch

Clean and Jerk


Light Day

"Power Clean + Jerk 6 sets @ 60% of 1RM Clean & Jerk
Anonymous
1 month 2 weeks ago

CrossFitGreen - SWEAT


AP17 (No Measure)


Name: Aerobic power 17

Interval: 3mins of increasing intensity

Rotations: after 10mins on each

total time: 40mins

Pacing: 60-90%

Myzone: blue-red
Anonymous
1 month 2 weeks ago

CrossFitGreen - CrossFit


Gymnastics strength

Pull-ups


2 negatives + 4 tempo ring rows x6

or

3x max reps BW

Metcon

Metcon (4 Rounds for time)


B) teams of 2

Every 5 mins x4
Anonymous
1 month 2 weeks ago

CrossFitGreen - SWEAT


AE14 (No Measure)


Name: Aerobic endurance 14

Intervals: 5 mins to complete distance

Rotations: after eacch effort

total time: 40mins

Pacing: 70-90%
Anonymous
1 month 2 weeks ago

CrossFitGreen - CrossFit


Weightlifting

Back Squat (3x5-7)


75-80%

Metcon

Metcon (Time)


16min Cap

5-10-15-20-25-20-15-10-5

Front squats 40/30

10-20-30-40-50-40-30-20-10
Anonymous
1 month 2 weeks ago

CrossFitGreen - CrossFit


Skill Work

Pull-ups


Skill for wod

Bar Muscle-ups


Skill for wod

Metcon

Metcon (AMRAP - Reps)


24min EMOM

1st barmu 1-3 / Pullups 3-6
Anonymous
1 month 2 weeks ago

CrossFitGreen - Weightlifting


Snatch


Squat Snatches build to 3 heavy singles stick to same weight

Rest 2 min in between sets

Snatch Grip Deadlift

Anonymous
1 month 2 weeks ago

CrossFitGreen - SWEAT


LP10 (No Measure)


Name: lactic Power 10

Intervals: 20 sec sprints rests 40 sec rests

Rotations: After each effort

total time: 36mins

Pacing: 85-100%

Myzone: yellowRed
Anonymous
1 month 2 weeks ago

CrossFitGreen - CrossFit


Weightlifting

Deadlift (2-2-2)


85-90%

Metcon

Metcon (Time)


A)6 Rounds YGIG

7 kcal row

5 burpees over the rower

3 power cleans 60/40


Anonymous
1 month 2 weeks ago

CrossFitGreen - SWEAT


AP12 (No Measure)


Name: Aerobic power 12

Intervals:30-60secs on 30secs off

Rotations: After each effort

total time:44mins

Pacing: 60-90%

Myzone: blue-red