January 2018

South Hall CrossFit - CrossFitMetcon (4 Rounds for reps)TABATA 4 Mins :20 on :10 off 8 Rounds each Push Ups Double Unders Sit Ups Shuttle Sprints*Score is each movement for the 4 Mins...

South Hall CrossFit - CrossFitWeightliftingPower SnatchPower Snatch + Snatch + OHS *10 MinMetconMetcon (3 Rounds for time)Teams of 2 3 Rounds each 18/13 Calorie Row 12 Thrusters 95/65 8 Burpee Over Bar...

South Hall CrossFit - CrossFitWeightliftingSplit Jerk (Heavy Single)Working on FORM and CONSISTENCY. Build to a heavy single pausing 3s in catch.MetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20 Alternating full rounds 12 Calorie Row 12 Bench Press 155/105...

South Hall CrossFit - CrossFitMetcon (Time)21 DB Snatch (75/50) Right 21 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 15 DB Snatch (75/50) Right 15 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 9 DB Snatch (75/50) Right 9 DB Snatch (75/50) Left 20 Shuttle Sprint 10m...

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