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Competitors Class

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CrossFit 845 – Poughkeepsie – Competitor’s Class

Weightlifting

Snatch + OHS (E2MOM-10)

Metcon

Metcon (5 Rounds for reps)

Artie Stevens

AMRAP (with partner)

5 Rounds

Min 1: Wallballs (20/14)

Min 2: T2B

Min 3: Box Jumps (24/20)

Min 4: Push Press (75/55)

Min 5: Row (cal)

Min 6: Rest

Partners switch every :30

Score is total reps as a team

Metcon

Metcon (Time)

Fittest Alive WOD 3:

Time Cap: 8:00

18 DB Lunges

8 Syncro Burpees over DB

12 Alt DB Snatch

8 Syncro DB Burpees over DB

RX: 50/35

Scaled: (35/20)

11/09/18

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CrossFit 845 – Carmel – CrossFit

Weightlifting

Back Squat (5×1)

*Start @80% and make small ~5% jumps

Metcon

Metcon (Weight)

WOD 1 Fittest Alive in the 845

With a Partner:

Hang Clean
*Teams will have 6 minutes to attempt 6 Hang Cleans (power or squat) for combined total weight.

**Each athlete must complete at least 1 Hang Clean. Loads may only increase with each athlete’s attempt, NEVER DECREASE.

***For example: If Partner A hits 100lb, then Partner B may also hit 100lb, but for each athlete’s next attempt they must hit a weight higher than 100lb, and so on and so forth.

****Score=All 6 Attempted Lifts combined. IF you fail a lift, that counts as a ZERO.

11/09/18

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Weightlifting

Back Squat (5×1)

*Start at 80% and make small ~5% jumps

Metcon

Metcon (Weight)

WOD 1 Fittest Alive in the 845

With a Partner:

Hang Clean
*Teams will have 6 minutes to attempt 6 Hang Cleans (power or squat) for combined total weight.

**Each athlete must complete at least 1 Hang Clean. Loads may only increase with each athlete’s attempt, NEVER DECREASE.

***For example: If Partner A hits 100lb, then Partner B may also hit 100lb, but for each athlete’s next attempt they must hit a weight higher than 100lb, and so on and so forth.

****Score=All 6 Attempted Lifts combined. IF you fail a lift, that counts as a ZERO.

11/09/18

By: 0

CrossFit 845 – CrossFit

Weightlifting

Back Squat (5×1)

*Start @80% and make small ~5% jumps

Metcon

Metcon (Weight)

WOD 1 Fittest Alive in the 845

With a Partner:

Hang Clean
*Teams will have 6 minutes to attempt 6 Hang Cleans (power or squat) for combined total weight.

**Each athlete must complete at least 1 Hang Clean. Loads may only increase with each athlete’s attempt, NEVER DECREASE.

***For example: If Partner A hits 100lb, then Partner B may also hit 100lb, but for each athlete’s next attempt they must hit a weight higher than 100lb, and so on and so forth.

****Score=All 6 Attempted Lifts combined. IF you fail a lift, that counts as a ZERO.

11/08/18

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CrossFit 845 – Poughkeepsie – CrossFit

Metcon

Metcon (Time)

4 RFT

20 DB push Press (50/35)

12 Hand Release Push ups

250m Row
*For DB Push Press there is 1 DB in EACH HAND*

*Rest 5 Minutes before starting second metcon

Metcon (Time)

4 RFT

20 Russian KB Swings (70/53)

10 Box Jumps (24/20)

*Rest :20s Between Rounds*
*Try to Increase Pace Each Round

Metcon (Time)

500m Row

*2:00 Min Rest*

500m Row

*2:00 Min Rest*

500m Row

*Score is Total Time*
*Put Split times in the comments, try and get faster each split.

11/08/18

By: 0

CrossFit 845 – CrossFit

Metcon

Metcon (Time)

4 RFT:

20 DB Push Press 50/35

12 Hand Release Push Ups

250m Row
*For the DB Push Press there is 1 DB in EACH HAND*

*Rest 5 minutes before starting second Metcon*

Metcon (Time)

4 RFT:

20 Russian KBS (70/53)

10 Box Jumps (24/20)

*Rest :20sec between Rounds*
*Try to increase pace each round*

Metcon

Metcon (Time)

500m Row

*Rest 2 min*

500m Row

*Rest 2 min*

500m Row
*Score is TOTAL time*

Put split times in comments, try and get faster each split.

11/08/18

By: 0

CrossFit 845 – Carmel – CrossFit

Metcon

Metcon (Time)

4 RFT:

20 DB Push Press 50/35

12 Hand Release Push Ups

250m Row
*For the DB Push Press there is 1 DB in EACH HAND*

*Rest 5 minutes before starting second Metcon*

Metcon

Metcon (Time)

4 RFT:

20 Russian KBS (70/53)

10 Box Jumps (24/20)

*Rest :20sec between Rounds*
*Try to increase pace each round*

Metcon

Metcon (Time)

500m Row

*Rest 2 min*

500m Row

*Rest 2 min*

500m Row
*Score is TOTAL time*

Put split times in comments, try and get faster each split.

11/07/18

By: 0

CrossFit 845 – CrossFit

Weightlifting

Strict Press

4×5; Building
*Superset with Pendlay Rows*

Pendlay Row (4×5; Building)

*Rest 2 Min between SuperSets*

Metcon

Metcon (AMRAP – Rounds and Reps)

6- AMRAP

9 Push Press 115/75

6 Pull Ups

3 Wall Climbs
*Rest 3 Min before going directly into next AMRAP*

Metcon (AMRAP – Rounds and Reps)

6 – AMRAP

9 Push Jerks 115/75

6 DB Push Ups + Single Arm Row On Each Arm*

3 DB Squat Cleans 50/35
*Perform a push up while holding DBs >>> Perform a row with one DB while in push up position >>> Perform another row with OTHER DB while in push up position. Repeat until 6 reps are performed*

**On DB Squat cleans only 1 DB head on both DBs needs to touch the floor**