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10/20/18

CrossFit Voyage – CrossFit Metcon (Time) With a partner, complete the following: 2 Rounds for time: 1000m Relay Run 150 Double Unders 10 Rounds of Cindy *Cindy= 5 pull ups, 10 push ups, 15 air squats* **Partners may partition any way they like, except for the run. The run is a 200m style relay.

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10/18/18

CrossFit Voyage – CrossFit Back Squat (85%) Set 1* 1 x 4@ 70% Set 2* 1 x 4@ 75% Set 3* 1 x 4@ 80% Set 4* 1 x 4@ 85% Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Bar-Facing Burpees Hang Squat Cleans (95/65 lbs) Mobility Lacrosse Ball Scapula...

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10/17/2018

CrossFit Voyage – CrossFit Metcon (Time) Complete the following for time: 15-12-9-6 Overhead Squat (135/95) Pullups Rest exactly 3 minutes then immediately do: 3 rounds of: 20 wall ball squat cleans (20/14) 10 power snatches (95/65) Rest exactly 3 minutes then immediately do: 2 rounds of: 15 burpees 50 double unders *The goal is pacing....

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10/16/18

CrossFit Voyage – CrossFit Metcon (AMRAP – Reps) Every minute on the minute Snatch x 1 rep In a conga line fashion, athletes have 1 minute to make a successful lift. Athletes may attempt as many times as they like as long as a successful lift is accomplished within the minute. Athletes will advance on...

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10/13/18

CrossFit Voyage – CrossFit Chavis (Time) 150 Burpees 1 Mile Run 150 Squat Thrusts Airman First Class Leebernard E. Chavis, assigned to the 824th Security Forces Squadron, was killed by enemy gunfire on Oct. 14, 2006 in the vicinity of Baghdad, Iraq. Airman Chavis, age 21, was performing duties as a member of a U.S....

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10/12/18

CrossFit Voyage – CrossFit Deadlift (100+%) Take 20 minutes to etablish a new 1RM Deadlift. Metcon (Time) Using one barbell, determine your load and accumulate the specified weight for each lift. Male 7,000lbs in Deadlift 5,000lbs in Clean 3,000lbs in Shoulder to Overhead Female 5,000lbs in Deadlift 3,000lbs in Clean 2,000lbs in Shoulder to Overhead...

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10/11/18

CrossFit Voyage – CrossFit Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 65% Set 3 – 5 reps @ 70% Set 4 – 5 reps @ 70% Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 1 Muscle Up...