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5-28-16

Acme CrossFit – CrossFit View Public Whiteboard Metcon Air Force (Time) 20 Thrusters 95/65 20 SDHP 20 Push Jerks 20 OH Squats 20 Front Squats Perform 4 burpees EMOM until completion. Begin the workout with 4 burpees

5-27-16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Turkish Get Up (10 Min EMOM) Work up to heaviest KB or Barbell Turkish Getup *EMOM for 10 Min perform 1 TGU on the left and 1 TGU on the right Metcon Metcon (Time) 100 DU 21 KB Swings (russian) 70/53 21 K2E Rest 1 Min 100 […]

5-26-16

Acme CrossFit – CrossFit View Public Whiteboard Olympic Lifts 1 Power Clean + 1 Front Squat 9 Min ENON (6 sets)Perform 1 complex ENON for 9 Min **Increase weight as necessary Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Squat Cleans 185/135 10 Lateral over the bar burpees 20 Lunge in place […]

5-25-16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×5 @ 70-80% of 1RM) Deadlift (3×5 @ 70-80% of 1RM) Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

5-24-16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (2-2-2-2-2) Work up to heaviest Metcon Metcon (Time) Chipper 800m Run 20 Wall Ball Sit-ups 20/14 600m Run 30 TTB 400m Run 40 Wall Balls 20/14 200m Run 50 DU25 Min Time Cap http://www.youtube.com/watch?v=cJxxsIVAQ_M&sns=em

5-23-16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 @ 65-75% of 1RM) Complete one set E2MOM Metcon Choose One Metcon (Time) 10 Rounds to Angie 10 pullups 10 pushups 10 situps 10 air squats Metcon (Time) 5 Rounds to Angie 20 pullups 20 pushups 20 situps 20 air squats Optional Metcon (No […]

Striking 5/23/2016

Acme CrossFit – Striking View Public Whiteboard Metcon (No Measure) Warm Up: 6 minutes Sprints with 10 Uppercuts at each end. Partner does jump squats while other is running Deck of Cards, 3 ways #1 Hearts: Burpee 1,2 Spades: Punch to Jaw, each side Clubs: Front, side, round Diamonds: 1,2,3,4,5,6 #2 Hearts: Sprawl,squat, jump Spades: […]