CrossFit Cochrane - CrossFitWeightliftingWeightliftingMetconShoulder Press (5-3-1)record 1rm, note weight for reps 5 & 3Metcon (AMRAP - Rounds and Reps)16min AMRAP 10 Box Jumps 10 Wall Balls 10 Alt Front Lunges 95/65
CrossFit Cochrane - CrossFitWeightliftingFront Squat 7-5-7-5 Use the heaviest weight you can for each set. Rest as needed between sets.Front Squat (1x7)Front Squat (1x5)Front Squat (1x7)Front Squat (1x5)MetconMetcon (Time)3 Rounds For Time: 40 Double Unders 20 Kettlebell Swings 53/35lbs
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CrossFit Cochrane - CrossFitGymnasticsMetcon (AMRAP - Rounds)Every 1 min for 10 mins do: 3 Toes-to-bars or Knee to Chest 2 Chest to Bar or Pullups 1 Bar Muscle-ups or Jumping BMUMetconMetcon (AMRAP - Reps)WOD Change...Weather Sucks :-( 12 Min EMOM: 40s work & 20s rest -Row For Cals -Overhead Squats, 95/65 lbs -Candle Sticks
CrossFit Cochrane - CrossFitWeightliftingSnatch (2-2-2-2)Work up to and maintain same weight for all 4 sets of 2 reps. Use no more than 85%.MetconMetcon (Time) 5 rounds for time of: 20 One Arm Dumbbell Snatch (Alternating), 50/35lbs 20 Burpees
CrossFit Cochrane - CrossFitMetconMetcon (AMRAP - Reps)36 Min EMOM: 40s work, 20s rest (6 rounds total) Row for Cals Rope Climbs (each 15' = 3 reps) Wallballs 20/14lbs (9/10') Toes to Bar Burpees Plank Hold (forearms, 40s = 4 reps)Write down reps during rest, add all reps for total score.
CrossFit Cochrane - CrossFitWeightliftingDeadlift + Power Clean + Hang Power Clean (Work upto heavy 1RM)MetconMetcon (Time)3 Rounds For Time: RX+ 10 Bear Complex 95/65lbs 10 HSPU 400M Run RX 5 Bear Complex 95/65lbs 2 Wallwalks 200M Run
CrossFit Cochrane - CrossFitWeightlifting3 Position Snatch (Work to a heavy Single set)3 positions = high hang, hang, floorGrip remains on bar entire complexMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 15 Jumping Air Squats 10 Kettlebell Swings 53/35lbs 5 Pullups
CrossFit Cochrane - CrossFitWeightliftingMetcon (Weight)10min EMOM Each Minute Complete: 1 Clean High Pull, 1 Squat Clean, 1 Dip Drive, 1 Spit Jerk Increase weight a total of 5lbs per minute. You choose a starting weight. Goal is no misses. List finishing weight.MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMobility/RecoveryMetcon (No Measure)Foam Roller Work Band stretching Customize to each member
CrossFit Cochrane - CrossFitGymnasticsMetcon (AMRAP - Reps)15 Min EMOM 40 s work/20 s Rest Min 1: Strict Pullups Min 2: Strict Ring Dips Min 3: TGU (53/35lbs)MetconMetcon (Time)3 rounds for time of: 10 Power Cleans, 135/95 lbs 15 Wall Balls Run, 400 m