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10/2/18

CrossFit Voyage – CrossFit Shoulder Press (95%) Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @...

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10/1/18

CrossFit Voyage – CrossFit Snatch (95%) Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 10 minutes (5 sets): Snatch x 1 rep @ 75-95%...

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9/29/18

CrossFit Voyage – CrossFit Metcon (2 Rounds for reps) A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of:...

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9/27/18

CrossFit Voyage – CrossFit Metcon (Time) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 20/15 Calories of Rowing Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side) Your goal should be...

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9/26/18

CrossFit Voyage – CrossFit Warm-up (No Measure) Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Ring Dips (with or without scaling...

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9/24/18

CrossFit Voyage – CrossFit Clean and Jerk (100+%) Every 2 minutes, for 20 minutes (10 sets) Clean and Jerk x 1 rep *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – 1 rep @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep...

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9/22/18

CrossFit Voyage – CrossFit Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans (115/75 lbs) 60 Box Step-Overs with Dumbbells (55/35 lb DBs) 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 Box Step-Overs with Dumbbells 1200 Meter Relay Run Only one member...