4/1/2015

Shackle Island CrossFit – CrossFit Clean complex “Heavy single” Full clean, to hang clean (below the knees), to hang clean (above the knees), to jerk Metcon (Time) For time: 1000 Meter Row 60 Kettlebell Swings 1.5/1 30 Ring Dips 600 Meter...

3/31/2015

Shackle Island CrossFit – CrossFit Metcon (Weight) Front Squat * Set 1 – 50% x 5 reps * Set 2 – 75% x 3 reps * Set 3 – 85% x 1 rep * Set 4 – 90-95% x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weigh Rest 2-3 minutes between sets Metcon (AMRAP...

3/30/2015

Shackle Island CrossFit – CrossFit Metcon (Weight) Five sets of: High Hang Snatch + Snatch from 2″ Below the Knee Rest as needed Suggested loading per set (by %): 60, 65, 70, 75, 80 Metcon (Time) 4 rds for time Run 400 meters 5 power snatch 65% snatch max 8 pull...

3/28/2015

Shackle Island CrossFit – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5 Scaled...

3/27/2015

Shackle Island CrossFit – CrossFit Metcon (No Measure) “Rowing to perfection practice” “Thrusters- and how they can benefit you” Metcon (AMRAP – Reps) 20 min AMRAP upper parking lot loop walk w/ tire upper parking lot loop sprint...