2/28/2015

Shackle Island CrossFit – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk CrossFit...

2/27/2015

Shackle Island CrossFit – CrossFit Metcon (No Measure) 30 min Technique and Mobility work Toes to Bar Power Snatch Clean & Jerk Metcon (Time) SIC Fit Baseline 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Metcon (Time) ***Extra Work*** Perform...

2/26/2015

Shackle Island CrossFit – CrossFit Back Squat (3 sets of 1 rep at or above 80%) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20 double unders 20 wall ball shots 20/14 10 pullups 10 push ups 10 toes to bar 10 power clean and jerks (135/95) 10 cal...

2/25/2015

Shackle Island CrossFit – CrossFit Metcon (No Measure) Take 5 minutes to practice Jerk Footwork and Jerk Technique Drills Metcon (Weight) Every two minutes, for 20 minutes (10 sets) of: Clean-Jerk-jerk Suggested loading per set (by %): 60, 65, 70, 75, 80, 85,...