Crossfit Lynchburg

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Friday, November 24, 2017

CrossFit Lynchburg – CrossFit

10am and 11am classes only

Metcon (Time)

12 days of Thankfulness

1- 10 Cal Row or Bike
2. Turkish Get Up (1 per side)
3. 30 Double Unders
4. DB OH Rev Lungs (2 per arm)
5. HSPU
6. Alt DB Snatch
7. Chest to Bar Pull Ups
8. Burpee Box Jump Overs
9. Toes to Bar
10. Single arm DB C&J
11. KB Swing
12. DB/KB thrusters

Wednesday, November 22, 2017

CrossFit Lynchburg – CrossFit

Thanksgiving Schedule
– no young Warriors Wednesday night
– closed Thursday
– Friday 10 and 11am classes only
– normal Saturday schedule

Metcon (AMRAP – Rounds)

40 min EMOM

Station 1- 200/175m Row M/F
Station 2- 15 KB Swings 53/35
Station 3- 10/7 Cal Assault Bike M/F
Station 4- 10/8 Pull ups

Monday, November 20, 2017

CrossFit Lynchburg – CrossFit

Snatch Complex (See Below:)

Snatch + OHS @ 55% of Snatch
*one set every 2 min
Min 0- 1+5
Min 2- 2+4
Min 4- 3+3
Min 6- 4+2
Min 8- 5+1
Min 10- 6+0

Metcon (Time)

3rds
30 Wall Ball 20/14 RX 30/20 RX+
30 Power Clean 95/65 RX 155/105 RX+

Saturday, November 18, 2017

CrossFit Lynchburg – CrossFit

Metcon (Time)

Complete with a partner:

Cash in: 10 Rope Climbs
Then
100 Cal Row/ 80 Bike
90 KB Swings 53/35
80 Pull Ups
70 Wall Ball 20/14
60 Power Cleans 155/105 RX 185/125 RX+

Friday, November 17, 2017

CrossFit Lynchburg – CrossFit

Back Squat (3 x 6 at 75%)

Metcon (AMRAP – Reps)

5 sets
In 3 min complete:
15 Box Jumps
18 OHS 75/55 RX 115/85 RX+
Max rep Lateral Burpees w/ remaining time
Rest 1 min
**score is total burpees**

Tuesday, November 14, 2017

CrossFit Lynchburg – CrossFit

Snatch (5×5 add 5lbs to last week)

BASICS CLASS-
2 power snatch + 3 OHS

Metcon (Time)

4 Rounds-
20 Toes to Bar
10 Clean and Jerks 115/75 RX 155/105 RX+
BASICS CLASS-
Scale to sit ups & Sumo deadlift high pulls

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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