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    Welcome to CrossFit Recon

150522

CrossFit Recon – CrossFit

X-over and 400m run/row (No Measure)

no weightlifting today.. extra mobility

warm up

tabata :20 on :10 off

hollow holds x8

tight arch holds x8

*switch movements every interval

Metcon (Time)

5 rounds

20 oblique taps 20/14

20 double unders

1 min break

4 rounds

10 weighted situps 45/35

10 db snatches 45/35

1 min break

3 rounds

10 plate toe taps 45/25

30 double unders

150521


CrossFit Recon – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

150520


CrossFit Recon – CrossFit

Front Rack Lunge (3×10 5-10lbs heavier than last week)

Metcon (Time)

5 rounds

12 deadlifts 135/95

6 hang power cleans

48 double unders (100)

150519


CrossFit Recon – CrossFit

X-over and 400m run/row (No Measure)

Snatch (emotm 7 mins build as heavy as you like)

Metcon (AMRAP – Rounds and Reps)

3 min amrap

3 push press 135/95

10 grasshoppers

1 min break (lower weight)

3 min amrap

5 push press 115/75

10 mt climbers

1 min break (lower weight)

3 min amrap

7 push press 95/65

10 sit ups

*NO abmats*

150518

CrossFit Recon – CrossFit

X-over and 400m run/row (No Measure)

4 min EMOTM

3 strict pull ups

4 med ball thrusters

5 kbs

Front Squat (3×10 50, 55, 60% add 5 lbs from last week)

Metcon (Time)

400m run

40 wallballs 20/14

400m run

40 kbs 55/35

300m run

30 goblet squats 55/35

300m run

30 burpees

200m run

20 thruster 95/65

200m run

20 pull ups
25 min cap

please scale as needed to finish all movements