Monthly Archives

Shoulder the Load

Heritage CrossFit – CrossFit Metcon (Time) 15-12-9 Power Cleans 155/105 Push Jerks 155/105 Metcon (No Measure) EMOM x 20 Odd-5 Deadlift Even-15 Box Jumps Start with a moderate load and increase when possible for deadlifts

Read More...

Meet Me at the Bar

Heritage CrossFit – CrossFit Choose A or B Open Athletes Choose A A1: Metcon (No Measure) Work up to a heavy complex of : 1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk A2: Metcon (AMRAP – Reps) AMRAP 7min Climb as high as possible: 3 Thrusters 95/65 3 Chest-to-Bars 6 Thrusters […]

Read More...

Monday 2/15/16

Heritage CrossFit – CrossFit Choose A or B A is for Open Athletes A: Metcon (3 Rounds for reps) AMRAP 4min 30 Lateral Bar-Over-Burpees AMRAP Snatches75/55 Rest 4 min AMRAP 4min 20 Lateral Bar-Over-Burpees AMRAP Snatches 135/95 Rest 4 min AMRAP 4min 10 Lateral Bar-Over-Burpees AMRAP Snatches 165/115 Score Snatches for each round. B: Metcon […]

Read More...

Partner Mash Up

Heritage CrossFit – CrossFit Choose A or B A1: Metcon (Time) Partner Mash Up Kettlebell Carry 800m Farmer’s Carry 70/55 400m Fron Rack Carry 70/55 200m Overhead Carry 70/55 Split Distance however you see fit. Choose A2 or A3 A2: Metcon (Time) 5 Rounds for Time 35 Double Unders 30 Air Squats 25 Wall Balls […]

Read More...

2/12/2016

Heritage CrossFit – CrossFit a: CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

Read More...

2/11/2106

Heritage CrossFit – CrossFit Metcon (Time) amrap 20 team of 2 10 cal row 15 kb swing 70/55 20 double unders 1 person works at a time

Read More...

juicy

Heritage CrossFit – CrossFit a and b Metcon (AMRAP – Rounds and Reps) amrap 7 10 thrusters 95/65 5 bar facing burpee 10 hang power snatch 95/65 5 bar facing burpee Metcon (AMRAP – Reps) team of 3 barbell a squat 245/ b push press c power clean

Read More...

“canuro”

Heritage CrossFit – CrossFit a and b Metcon (Time) 50 cal row 40 deadlifts 155/105 30 box jumps 24/20 20 front squats 135/95 Metcon (3 Rounds for time) 3 rounds 25wall ball 20/14 50 du 25 wall ball 20/14 rest 2 min after each rd

Read More...

open 13.4

Heritage CrossFit – CrossFit CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 […]

Read More...

2/06/2016

Heritage CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) amrap 15 5 power clean 155/105 10 box jumps 24/20 15 wallball 20/14 20 double unders

Read More...