http://southhallcrossfit.com/1489-2/

Hump Dayyyyy

South Hall CrossFit - CrossFitWeightliftingBack Squat (6x5 @ 60% +45#)Every 90sec for 6 sets perform 5 back squatsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 14: 14 Single Arm DB Push Jerk 60/45 14 Toes to...

To the Top

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18: 400m Run 15 Hand Release Push Ups 10 Deadlift 225/185

Flex

South Hall CrossFit - CrossFitMetcon (5 Rounds for time)Every 5 minutes for 5 rounds 40 Double Unders 10 Thrusters 95/65 8 Bar Facing Burpees record time for each...

Soldier Down

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 7 5 Power Snatch 95/65 7 Pull ups 9 Box Jumps 24/20Rest 3 MinMetcon (AMRAP - Rounds and Reps)AMRAP 7 5 Clean & Jerk 115/75 7 Toes to Bar 9...

Amanda

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18: 50m Farmers Carry (53/35) 100m SlamBall Run (30/20) 200m Run*Slam Ball run starts from the front door to the Mrs. Heathers and...

Origin

South Hall CrossFit - CrossFitWeightliftingPush Press (2RM)EMOM x 6 Perform 2 Push Press building to a heavy double for the dayMetconMetcon (Time)15-12-9-6-3 GHD Sit Ups Deadlifts 185/135*Scale is 2x Ab-Mat Sit UpsAccessoryMetcon (No Measure)Crossover Symmetry Scap...

Martes

South Hall CrossFit - CrossFitMetcon (Time)100 Double Unders 30 OVHS 95/65 50 Double Unders 20 Power Snatch 95/65 50 Double Unders 30 OVHS 95/65 100 Double UndersAccessoryMetcon (No Measure)50...

Shmonday

South Hall CrossFit - CrossFitWeightliftingBack Squat (6x5 @ 60% + 40#)Every 90s for 6 Sets perform 5 Back SquatsMetconMetcon (Time)21-15-9 DB Hang Squat Clean 50/35 42-30-18 Hand Release Push...

Partner ANGIE

South Hall CrossFit - CrossFitMetcon (Time)Partner “Angie” 120 Pull Ups 120 Push Ups 120 Sit-Ups 120 Air Squats

Shrooms

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 12 12 Power Snatch 95/65 24 Wall Balls 20/14AccessoryMetcon (No Measure)8 Rounds 30s Hollow Hold 30s Squat Hold*Active Squat hold, we are not relaxing at the bottom. Think Russian baby...

Facebook Auto Publish Powered By : XYZScripts.com