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8/6/18

CrossFit Voyage – CrossFit Snatch (up to 85%) Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 65-75% (high hang, mid-thigh, floor) Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 75-85% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch @ 85% *Score highest...

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8/4/18

CrossFit Voyage – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs)

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8/3/18

CrossFit Voyage – CrossFit Strict Ring Muscle Up Work What is False Grip? Scaling options – From the knees, toes on the floor, pinkies facing each other – High pull to sternum – Transition to low dip – Press to support – Transition back to low dip – Transition and freeze at high pull to...

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8/2/16

CrossFit Voyage – CrossFit Shoulder Press (5×5 Strict Press) Build to moderately heavy set. This is a deload week! Don’t go crazy. Metcon (Time) For time: Bike 150 Calories as a team Partner A: Assault Bike Partner B: Deadlift hold (225/185) *Partners must switch every time the deadlift is dropped.* *For larger classes fill bikes...

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7/31/18

CrossFit Voyage – CrossFit Overhead Squat (5×5) Build to moderately heavy set. This is a deload week! Don’t go crazy. Metcon (Time) For time: 50 Calorie Row Handstand walk (length of rig) 40 Calorie Row Handstand Walk 30 Calorie Row Handstand Walk 20 Calorie Row Handstand Walk 10 Calorie Row *Sub Handstand Walk for 5...

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7/28/18

CrossFit Voyage – CrossFit : Metcon (Time) Annie plus a Push Press 50-40-30-20-10 Double Unders (double the singles) Ab Mat sit ups with a continuous running clock, you will have 2 minutes to determine your 1 rep max with a push press( no push jerk allowed) You can attempt as many lifts as you want...

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7/27/18

CrossFit Voyage – CrossFit Bench Press (103%) Take 15-20 minutes to find a new 1RM Bench Press Metcon (Time) For Time: 2000 Meter Row 1 Mile Run