Blog
20
09
2017

2017.09.20

CrossFit Beautiful Disaster – CrossFit Weightlifting Metcon (No Measure) WB EMOM 8 – 7 reps* 10 reps if you want to be a bad ass Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP – 1 rd DT/ 2 rds Cindy – 1 rd DT/ 3 rds Cindy – 1 rd DT/ 4 rds Cindy -cont..

19
09
2017

2017.09.19

CrossFit Beautiful Disaster – CrossFit Weightlifting Front Squat (5×5 @70-75% of 1rm) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 4 bar muscle ups (rx) * 4 pull-ups + 4 ring/box dips (sx) – bear crawl, there and back

18
09
2017

2017.09.18

CrossFit Beautiful Disaster – CrossFit Weightlifting Metcon (Weight) EMOM 8 – 3 DL @ 70-80%*7 min to warm up. Start @ 70%, work up to 80% as you go Metcon Metcon (No Measure) EMOM 12 – 6 kb snatch + 4 over kb burpeesRx: 53/35 Boss: 70/53

15
09
2017

2017.09.15

CrossFit Beautiful Disaster – CrossFit Weightlifting DB Snatch (5×14) technique, then 5×14 total – alternating arms Metcon Metcon (AMRAP – Reps) EMOM 12 min 1 – ME cal row min 2 – 6 over rower burpees min 3 – ME singles min 4 – Rest*score is cals +...

14
09
2017

2017.09.14

CrossFit Beautiful Disaster – CrossFit Weightlifting 2 Power Cleans + 1 Power Jerk *20 minutes to work up to heavy complex Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 12 kb sdlhp (rx: 53/35) – 12 t2b