Tuesday, June 25th, 2019

South Landing CrossFit - CrossFit

Metcon

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Retest from 7/24.

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Monday, June 24th, 2019

South Landing CrossFit - CrossFit

Strength

A: Front Squat (1RM)

Metcon

B: Freshman V2 (AMRAP - Rounds and Reps)

AMRAP 7:

7 DB Power Cleans

7 DB Thrusters

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Saturday, June 22nd, 2019

South Landing CrossFit - CrossFit

Metcon

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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Friday, June 21st, 2019

South Landing CrossFit - CrossFit

Strength

A1: Half Kneeling Landmine Press (4x8/Side)

This will be a new movement to most of us today. This movement is amazing for people with should problems or limited shoulder range of motion. Take 3 warmup sets to find a challenging weight today.

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Wednesday, June 19th, 2019

South Landing CrossFit - CrossFit

Metcon

A: Metcon (Time)

For time:

Run 400 Meters

20 Dumbbell Snatch

Run 800 Meters

20 Dumbbell Snatch

Run 1 Mile

20 Dumbbell Snatch

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Tuesday, June 18th, 2019

South Landing CrossFit - CrossFit

Strength

A1: Dumbbell Bench Press (8-8-6-6-4-4)

Looking to hit a heavy 4 today. Build steadily over the 6 sets. Use a medium grip for all sets. Rest 45-60 seconds before starting A2.

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Monday, June 17th, 2019

South Landing CrossFit - CrossFit

Strength

A: Sumo Deadlift (1RM)

Since we haven't tested this since February we want you to aim for a 10 lb PR. Sets will go 5-4-3-2-1+.

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Monday, June 17th, 2019

South Landing CrossFit - CrossFit

Strength

A: Sumo Deadlift (1RM)

Since we haven't tested this since February we want you to aim for a 10 lb PR. Sets will go 5-4-3-2-1+.

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Saturday, June 15th, 2019

South Landing CrossFit - CrossFit

Metcon

A: Metcon (AMRAP - Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

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