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    Welcome to CrossFit Recon

150128


Main – CrossFit

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

Deadlift (6×2 in 80-95% range)

Metcon (Time)

4 rounds

10 Front rack lunges 115/75

15 burpee box jump overs 24/20

100 m farmer carry 45/35

150127


Main – CrossFit

for clock use select. set rnds to 99. h1=1:00, h2=0:00

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

Bench Press (8×3 working up to 90%)

Metcon (Time)

emotm 5 burpees

10.9.8.7.6.5.4.3.2.1 db push press 45/35

2.4.6.8.10.12.14.16.18.20 dips/pullups

alternate dips pullups.. start at 2 with dips

4 pullups, 6 dips etc…

emotm scale 3 burpees

150126


Main – CrossFit

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

Box Squat (back) (6×3 working towards heavy triple)

Metcon (Time)

5 bear complex 115/75 +135/95

50 double unders (100)(1 burpee)

4 bears

50 d/u

3 bears

50 d/u

2 bears

50 d/u

1 bear

50 d/u

011526


Main – CrossFit

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

Back Squat

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150124


Main – CrossFit

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

Metcon (Time)

10 rounds

8 power cleans 95/65

100m run

8 t2bar

100m run