North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Metcon

Metcon (Time)

15-10-5-10-15 for time of:

Deadlifts 225/155

Toes to Bar

Box Jumps 24/20

For time:

80 Calorie Row/Bike

800m Run

3 rounds for time of:

15 Handstand Push-ups

5 Squat Cleans 185/135
5:00 rest between workouts

score is total time it takes to do all three metcons INCLUDING 5:00 rest periods.


North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Weightlifting

Metcon (Weight)

For total weight:

10-8-6-4-2

Unbroken Push Press
score is combined weights for each set. each set must be performed unbroken.

post individual loads to comments.

Metcon

Helen (Time)

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


North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Weightlifting

Metcon (Weight)

3:00 EMOM

3 Dip + Shrug

3 Dip + Shrug & High Pull

3 High Hang Muscle Snatches

3:00 EMOM

3 High Hang Muscle Snatches

3 Snatch Balances

3:00 EMOM

3 High Hang Power Snatches

3 Hang Power Snatches

Metcon

Metcon (AMRAP – Reps)

20-minute Partner AMRAP

60-40-20-40

Kettlebell Goblet Lunges 53/35 (70/35)

Kettlebell Swings 53/35 (70/35)
Trade working with a partner every 2 minutes. Start each two minute section with a 150m (200m) run.


North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Metcon

Metcon (AMRAP – Reps)

The Sally Challenge:

Back Squat up and down to the lyrics of the song “Flower” by Moby.

135/95 (185/135)

Metcon (Time)

10 total rounds for time, alternating each round with a partner:

9 Bar facing Burpees

15 Knees to Elbow

21 Push Press 95/65


North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Metcon

Metcon (Time)

With a partner for time:

100 Dumbbell Snatches (post weight in comments)

200 Wall Ball Shots 20/14

300 Russian Twists 25/15 (45/25)

200 Box Jumps 24/20

100 Calorie Row
For exercises 1 – 4: 30 sec. work, 30 sec rest

For calorie row: 1 min. work, 1 min. rest