Workout Of The Day

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Imaginary Friends”

[Teams of 3]

AMRAP 25:

-7 Power Snatches (95/65)

-20′ Plate Overhead lunges (45/25#)

-9/7 Cal Bike

-20′ Plate Overhead Walking Lunge (45/25#)

-7 Squat Snatches (95/65)

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CrossFit 1490 – CrossFit

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Back Squat

Back Squat “12-6-3”

-12 Reps @ 91% of 10RM Back Squat

-6 Reps @ 99% of 10RM Back Squat

-3 Reps @ 106% of 10RM Back Squat

Metcon (Time)

“Butterly Effect”

3-5-10-15-10-5-3:

-Deadlifts (245/175#)

-BF Burpees

-Plate Hollow Rocks(25/10#)

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CrossFit 1490 – CrossFit

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Free Agent (Time)

“Free Agent”

6 Rounds For Time:

-200 Meter Run

-21 Wallballs (20/14)

-15 Kettlebell Swings (53/35)

-9 Chest to Bar Pull-ups

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CrossFit 1490 – CrossFit

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Metcon (Time)

“Heartburn”

For Time:

-1 Mile Run

-10 Rounds of

“Bergeron Beep Test”

-7 Thrusters (75/55)

-7 Pull-ups

-7 Burpees

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Announcements

From Coach Tiffany……Thank you to everyone for the birthday wishes and blessings. Sorry I couldn’t thank you each individually. We are celebrating a new birthday today. Baby Boy Kuryliw was born today at 7:28 p.m. 6 lbs 10.5 oz and 19 inches long.

CrossFit 1490 – CrossFit

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Metcon (Time)

3 Rounds For Time:

-1 Round of “Kelly”

-1 Round of “Helen”

**1 Round of “Kelly”:

-400 Meter Run

-30 Wallballs (20/14#)

-30 Box Jumps (24/20″)

**1 Round of “Helen”

-400 Meter Run

-21 Kettlebell Swings (53/35#)

-12 Pull-ups

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CrossFit 1490 – CrossFit

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Clean and Jerk

On the 2:00 x 4 Sets:

-1 Low-Hang Clean Pull

-1 Low-Hang Clean High Pull

-1 Low-Hang Squat Clean

-2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk

Set 2: 57% of 1RM Clean & Jerk

Set 3: 62% of 1RM Clean & Jerk

Set 4: 67% of 1RM Clean & Jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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CrossFit 1490 – CrossFit

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Metcon (Distance)

Capacity Builder

On the 2:00 x 4 Rounds:

-7 Bar Muscle-ups

-7 Double Dumbbell Power Cleans

-Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50’s/35’s

**we are going to score how many feet you travel..5 foot increments on turf**

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

-16 KB Front Rack Step Back Lunges (53/35#)

-32 DU

Then take 12 Min to establish a 1 RM

-Squat Clean Thruster

Squat Clean Thruster

Get Your Sweat On