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15
Jun

Tuesday – 6/16/2020

HomeBase Central – CrossFit

“There are some things you learn best in calm, and some in storm.”
– Willa Cather

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Strength/Skill

Metcon (Weight)

OTM x 15 – 5 total cycles

All squats @ 3/0/x/0

Strength/Competitor 1RM

Minute 1 – 2 Front/Back Squats @ 85% of 1RM

Goal of 2.5-10# heavier IF last week was perfect

Minute 2 – 3-5 Strict Chin-ups

Minute 3 – 3 Broad Jumps

Strength/Performance

Minute 1 – 4 Front/Back Squats @ 85% of 5RM

Goal of 2.5-10# heavier IF last week was perfect

Minute 2 – 3-5 Strict Chin-ups

Minute 3 – 3 Broad Jumps

Fitness/Health

Minute 1 – 6 Goblet Squats @ 10RM

Minute 2 – 3-5 Chin-ups

Minute 3 – 3 Max Height Granny Style Med Ball Toss

Metcon

Metcon (4 Rounds for reps)

4 rounds – Each rounds for MAX REPS

In 1m30s

32 DU

8 Double DB Power Clean 50/35

In time remaining Max Burpee Pull-ups

Rounds will begin @ 0-3-6-9
RX+ – Choose 1 or multiple

DB Cleans AHAP UB

Burpee C2B pullups

21
May

Monday – 2/17/2020

Monday – 2/17/2020
“Being the best you can be…That’s doable. That’s possible for anybody if they put their mind to it.” — Captain Marvel
Metcon
Metcon (Time)
At 0:00 Part A – For time
“DB Grace”
50 Clean and Jerks 50/35
Metcon (Time)
At 15:00 Part B – For time
50/40 CAL Bike
Rx+
Only choose RX+ if you have a “Grace’ time of sub 2:30
Squat Clean to OH @ 50/35 OR HEAVY 70/45 “Grace”