Author Archives: CrossFit Alabaster

4 May 2021 Weightlifting Front Squat (Squat clean first rep) (5-4-3-2-1 E2M (65-70-75-80-85%)) based off of your squat clean 1RM, not what you want your squat clean 1RM to be, also not any squat clean you may have only hit in a dream. Metcon Metcon (Time) for time: 10-9-8-7-6-5-4-3-2-1: Deadlift (225/155) (185/115) Burpee Box jump …

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3 May 2021 Weightlifting Push Press (3 reps EMOMx10 sets (70%)) Metcon Metcon (Time) for time: 10/7 Strict HSPU 200m run 20 KBS (70/44) (53/35) 200m run 30 T2B 200m run 30 T2B 200m run 20 KBS 200m run 10/7 Strict HSPU 14 minute Time Cap RX will do 3 wall walks rather than Strict …

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29 April 2021 Weightlifting Deadlift (5×4 (70%) E2M) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 30 air squats 20 DB HPC (50/35) 10 DB STOH (50/35) dont drop the DBs please

28 April 2021 Core Work Metcon E2Mx5 sets: 100m Single Arm Farmers carry Max effort elbow Plank in remaining time weight of your choice Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 100 Abmat Situps 50 DU 75 KBS (53/35) 50 DU 50 box step ups (24/20) 50 DU 25 Burpee …

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27 April 2021 Weightlifting Power Clean + Push Jerk (3 reps EMOMx10 sets (50-60%)) Metcon Metcon (Time) For time: 200m run 21 Power clean (135/95) [95/65] 21 pushups 200m run 15 power clean (165/105) [115/75] 15 pushups 200m run 9 power clean (185/115) [135/95] 9 pushups 200m run 16 minute time cap

26 April 2021 Weightlifting Back Squat (4×2 (75%) 1×1 (80%)) Metcon Metcon (AMRAP – Reps) 6 Min AMRAP: 500m row AMRAP Wallball (20/14) in remaining time -2 min rest- 4 min AMRAP: 500m Row AMRAP T2B in remaining time -2 min rest- 3 min AMRAP: 500m Row AMRAP (BMU for RX+) [pullups for RX) in …

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22 April 2021 Weightlifting Power Snatch+Hang Snatch+Full Snatch (1 set Every 90 seconds for 6 sets (65-70%)) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 30/27 cal Row 15 burpee over Rower 20/18 cal Row 10 Burpee over Rower 10/8 cal Row 5 Burpee over rower AMRAP Power Snatch in Remaining time (135/95) [95/65]

21 April 2021 Core Work Metcon (AMRAP – Reps) E3Mx4 sets 100m Farmers carry AMRAP situps in remaining time Metcon Metcon (Time) for time: 200m run 45 KBS (70/53) [53/35] 200m run 30 BBJO (24/20) 200m run 15 Bar muscleup (C2B pullups for RX) 200m run 16 minute time cap

20 April 2021 Weightlifting Push Press (4 reps EMOMx10 (60%)) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 5/3 Strict HSPU 10 DB front squats (50/35) 30 Double unders

19 April 2021 Weightlifting Front Squat (Squat clean first rep) (5-4-3-2-1 (60-65-70-75-80%)) based off of your squat clean 1RM, not what you want your squat clean 1RM to be, also not any squat clean you may have only hit in a dream. Metcon Metcon (Time) for time: 40-30-20-10 Wallball (20/14) 20-15-10-5 T2B 15 minute Time …

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