Monthly Archives

Marathon Monday

Heritage CrossFit – CrossFit Metcon (Time) 2 Rounds 400m Run 26 Hand Release Push Ups 400m Run 26 Kettle Bell Swings 55/35 400m Run 26 Sit Ups 400m Run 26 Hip Extensions 400m Run 26 Double Unders 400m Run 26 Box Jumps 24/20

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Comp. Training

Heritage CrossFit – CrossFit Comp. training (Time) 30 bar facing burpees 400 m. run 15 power snatches 115/80 800 m. run 15 power snatches 400 m. run 30 bar facing burpees

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Death by Deadlifts

Heritage CrossFit – CrossFit Death by Deadlifts (Time) 21-15-9 Deadlift 225/155 HSPU Box step over

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TTB Total

Heritage CrossFit – CrossFit TTB Total (AMRAP – Reps) 6 Rounds, 2:30 each 200 m. run 7 thrusters 115/80 Max TTB in remaining time Score: Total TTB

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” The Ghost”

Heritage CrossFit – CrossFit Metcon “the ghost” (AMRAP – Reps) 8 rounds for time 1 min cal row 1 min burpee 1 min double or singles 1 min rest your score is total reps for the six rounds

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Meat Grinder”

Heritage CrossFit – CrossFit Metcon () a: meat grinder (Time) 50 clean & jerk 135/95 emom 5 chest to bar start with c2b

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“Nancy”

Heritage CrossFit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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“DORK”

Heritage CrossFit – CrossFit Metcon DORK (Time) 33 BACK SQAUTS 225/1115 15 BURPEE 33 DEADLIFTS 225/115 15 BURPEE 33 KB SWINGS 70/55 15 BURPEE

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4/07/2016

Heritage CrossFit – CrossFit Metcon Metcon Metcon (Time) 30 CLEAN & JERK 115/80 100 DOUBLE UNDERS 20 CLEAN & JERK 135/95 100 DOUBLE UNDERS 10 CLEAN & JERK 155/115

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4/06/2106

Heritage CrossFit – CrossFit Metcon ()

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