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Anonymous
1 month 4 weeks ago

CrossFitGreen - CrossFit


Weightlifting

Deadlift (3x6-8)


65-70%

Metcon

Metcon (Time)


For time

Run 800m

3 rounds

21 hang power cleans 40/30

14 burpee broad jumps 1m
Anonymous
2 months ago

CrossFitGreen - SWEAT


LP3 (No Measure)


Name: lactic Power 3

Intervals: 2min blocks to get work done

Rotations: After each effort

total time: 40mins

Pacing: 85-100%

Myzone: yellowRed
Anonymous
2 months ago

CrossFitGreen - CrossFit


Gymnastics strength

Pull-ups (8x3)


BW or negative reps

Metcon

Metcon (Time)


24min Time cap teams of 2

30-25-20-15-10

Pullups

60-50-40-30-20
Anonymous
2 months ago

CrossFitGreen - CrossFit


Weightlifting

Bench Press (4x3)


4x3 85%

Metcon

Metcon (Calories)


2mins on 2 mins off x4

10 push ups

16 Hang DB snatch 22.5/15

Max kcal remaining time
Anonymous
2 months ago

CrossFitGreen - Weightlifting


Weightlifting

Snatch


2 full squat snatches x 6 sets

First 3 sets at 80%, last 3 sets at 85%"

Snatch Pull


Snatch Pulls 90-95% 2 reps x 3 sets

Front Squat

Anonymous
2 months ago

CrossFitGreen - SWEAT


AP16 (No Measure)


Name: Aerobic power 16

Intervals: 5mins efforts

Rotations: After each effort

total time:40mins

Pacing: 60-90%

Myzone: blue-red
Anonymous
2 months ago

CrossFitGreen - Weightlifting


Clean


Build up to 1 squat clean + 2 FS
Anonymous
2 months ago

CrossFitGreen - SWEAT


AE10 (No Measure)


Name: Aerobic endurance 10

Intervals: 2.30mins on 30 sec off

Rotations: after 3 efforts on each

total time: 36mins

Pacing: 70-85%
Anonymous
2 months ago

CrossFitGreen - CrossFit


Metcon

Metcon (AMRAP - Rounds and Reps)


15min amrap

Run 200m

15m walking lunge

5 Push ups

Weightlifting

Bench Press (8x3)


8x3 50-55%
Anonymous
2 months ago

CrossFitGreen - CrossFit


Skill Work

Pull-ups


Skill either pullups or butterflys pullups with coach

Metcon

Metcon (Time)


B) teams of 2 (22min time cap)

1 round

Row 1000m