Workout of the Day 10-16-19

CrossFit Conditioning:
 Teams of 3, I Go, You Go, You Go
3 Rounds Each
15 Thrusters 75/55 (95/65)
12/10 Calorie Bike (15/12)
then,
3 Rounds Each
15 Hang Power Snatch 75/55 (95/65)
12/10 Calorie Bike (15/12)
then,
3 Rounds Each
15 Hang Power Clean 115/85 (135/95)
12/10 Calorie Bike (15/12)

by mike metzger

Workout of the Day 10-15-19

Strength:
Deadlift 16-14-12

CrossFit Conditioning:
 5 Rounds
10 Push-Ups
15 Box Jumps 20/16
300 Meter Run

CrossFit Competitor:
 50 Handstand Push-Ups
75 Box Jumps 24/20
1 Mile Run

by mike metzger

Endurance 10-14-19

Monday
To Be Determined

by mike metzger

Workout of the Day 10-14-19

Strength:
Box Squat 16-14-12

CrossFit Conditioning:
 8 Minutes, As Many Reps as Possible
2-4-6-8….
Dual Kettlebell Front Rack Lunge Y/B
Pull-Up

CrossFit Competitor:
 8 Minutes as Many Reps as Possible
2-4-6-8….
Dual Kettlebell Front Rack Lunge G/Y
Muscle-Up

by mike metzger

Barbell 10-13-19

Monday
Warm-Up: 3 x 10 DB Bench & Chin-Up
1-5-1-5-1-5 Bench Press
3 x 15 Bent Over Row
3 x 15 Z-Press

Tuesday
3 x 15
Front Squat
Single Arm Dumbbell Row
3 x 12ea
Dual KB Front Rack Step-Up
Ring Row

Thursday
3 x 12ea
DB Front Foot Elevated Step Back Lunge
RDL
Barbell Bench
Barbell Curl

by mike metzger

Workout of the Day 10-13-19

CrossFit Conditioning / Competitor:
 Partner I Go, You Go
3 x 400 Meter Row (500)
3 x 12 DBall Cleans 70/50, 100/70
3 x 20 Kettlebell Swings G/Y, R/G
3 x 20/15 Calorie Bike (25/20)

by mike metzger

Workout of the Day 10-12-19

CrossFit Conditioning:
 10-12 Rounds
5 Ring Row
10 Box Push-Up
15 Air Squats
200 Meter Run

CrossFit Competitor:
 4 Rounds
4 Rounds of Strict Cindy
800 Meter Run

by mike metzger

Workout of the Day 10-11-19

CrossFit Open 20.1

10 Rounds
8 Ground to Overhead 95/65
10 Bar Facing Burpees

Time Cap: 15:00

by mike metzger

Workout of the Day 10-10-19

CrossFit Conditioning:
 24 Minutes, Every Minute on the Minute:
M1. 10 Landmine Rotations 45/35#
M2. 150/125 Meter Row
M3. 1 Rope Climb or 2 Pull to stand
M4. 10 Dumbbell Snatch 35/25#"

CrossFit Competitor:
 24 Minutes, Every Minute on the Minute:
M1. 10 Landmine Rotations 70#/45#
M2. 200/150 Meter Row
M3. 1-2 Rope Climb
M4. 10 Dumbbell Snatch 50/35#

by mike metzger

Workout of the Day 10-09-19

Strength:
Power Clean, 1 Every Minute for 12 Minutes

CrossFit Conditioning / Competitor:
 Partner I Go, You Go, Alternate Movements
20 Minutes, As Many Rounds as Possible
6 Hang Power Clean 115/75, 155/105
9/8 Calorie Bike
12 Burpee or Sprawl

by mike metzger