190124

BeltsvilleCrossFit – CrossFit Weightlifting Muscle-ups (5-5-5-5-5) Focus on transition Metcon Metcon (Time) For time: 9 thrusters 1,000-m row 15 thrusters 1,000-m row 21 thrusters RX: 65/45 Scaled: 45/35 *25 minute time cap*

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190123

BeltsvilleCrossFit – CrossFit Weightlifting Front Squat (2-2-2-1-1-1) Metcon Metcon (AMRAP – Reps) 12 minutes AMRAP: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9...

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190122

BeltsvilleCrossFit – CrossFit Weightlifting Squat Snatch (1-1-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 minutes AMRAP: 1 squat snatch (155/105) 3 clean and jerks 30 double-unders Scaled: 12 minutes AMRAP: 1 squat snatch...

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190121

BeltsvilleCrossFit – CrossFit Weightlifting Thruster (5-5-3-3-1-1) Metcon Metcon (AMRAP – Reps) On a 12-minute clock: 1 minute of GHD sit-ups 1 minute of bar muscle-ups 2 minutes of GHD sit-ups 2 minutes of bar muscle-ups 3 minutes of...

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190120

BeltsvilleCrossFit – CrossFit Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row CrossFit Games Open 16.4...

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190119

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) Partner WOD (relay style) [40 Min Cap] 4 Rounds: 2 rope climbs 10 thrusters (95/65) 15/12 cal row 12 burpees Partner 1 completes 1 full round, then tags partner 2 who completes 1 full...

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190118

BeltsvilleCrossFit – CrossFit Weightlifting Toes-To-Bar (10-10-10-10-Max) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls RX: 95/65 Scaled: 45/35

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190117

BeltsvilleCrossFit – CrossFit Weightlifting Squat Clean (2-2-2-2-2-2) Metcon Metcon (AMRAP – Reps) Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges...

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