10/20/2017

Shackle Island CrossFit – CrossFit Metcon (No Measure) Clean and Jerk Primer 3 sets of: 3 tall jerks + 3 tall cleans then 3 Jerk balance + 3 high hang squat cleansDo not exceed 40% of your estimated 1 RM C&J on these! You can start with an empty barbell...

10/19/2017

Shackle Island CrossFit – CrossFit Metcon (Calories) On the Minute x 12 (4 Rounds): Minute 1 – 10 Deadlifts (245/165) Minute 2 – 20 Sit-Ups Minute 3 – Max Calorie Assault BikeCalorie row will also count as RX since we only have one:) Weighted planks (Weight)...

10/18/2017

Shackle Island CrossFit – CrossFit Metcon (Weight) Every 2 minutes for 7 rounds (14 mins): 1 Pausing Clean Deadlift 2 Power CleansIn the pausing clean DL, we pause below the knee and mid thigh for a full second then complete the rep. Set 1- 50% CJ Set 2-...

10/17/207

Shackle Island CrossFit – CrossFit   Lurong Nimble Sasquatch Level 1 (AMRAP – Rounds and Reps) 14 min AMRAP of: 2 Clean and Jerk 3 Ring Rows 4 Clean and Jerk 6 Ring Rows 6 Clean and Jerk 9 Ring Rows 8 Clean and Jerk 12 Ring Rows 10 Clean and Jerk 15...

10/16/2017

Shackle Island CrossFit – CrossFit Metcon (No Measure) 5 min EMOM of: 1 Pausing Overhead squat + 2 snatch balancesStart with an empty barbell, and slowly climb, still finishing at a very light load. Not wrong to stay with the empty barbell for all five sets....

10/13/2017

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Lurong WOD posted on whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 9/6 Calorie Assault Bike 12/9 Calorie Row 9 Toes to Bar Rest 2:00 between rounds.If we do not have a bike...