Open Gym

27
Dec

Open Gym

BayWay CrossFit Staff – Open Gym

View Public Whiteboard

Weightlifting

Snatch (12 Minutes to 1RM)

Clean and Jerk (12 Minutes to 1RM)

Metcon

***Pick a Main Site WOD from this week***

Metcon (Time)

141226

21-18-15-12-9-6-3 reps for time of:

95-lb. power cleans

Sit-ups

Back extensions

Metcon (Time)

141225

6 rounds for time of:

24 squats

24 push-ups

24 walking-lunge steps

Run 400 meters

Metcon (Time)

141223

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.