Barnes Corner CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (No Measure) Gymnastic Skillwork The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements...Read More
Barnes Corner CrossFit – CrossFit Back Squat (642642642) Wave #1 0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat 2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat 4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat Wave #2 6:00… Set #4 –...Read More
Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds, resting as briefly as needed as you transition between stations… 30s Wall Facing Handstand Hold 20s Superman Hold 20s Side Plank Hold (each side) 30s Front Rack Hold 2:00 Rest between rounds. Front Squat (3-1-3-1-3-1-10) Set #1 – 3 Front Squats @ 82% of 1RM...Read More
Barnes Corner CrossFit – CrossFit Push Press (5 sets of 3 reps across) Complete these sets “across”. That is, the same weight across all five sets. Open Water (AMRAP – Reps) 13 min amrap 55/40 Cal Row 55 Thrusters 95/65 55 Pull-ups 55 HSPURead More
Barnes Corner CrossFit – CrossFit Power Wheels (3 Rounds for reps) “Power Wheels” Part #1 AMRAP 3: 10/8 Calorie Assault Bike 12 Power Snatches (95/65)(75/55) “Power Wheels” Part #2 AMRAP 3: 10/8 Calorie Assault Bike 8 Power Snatches (115/80)(95/65) “Power Wheels” Part #3 AMRAP 3: 10/8 Calorie Assault Bike 4 Power Snatches (135/95)(115/80)(Rx+)(Rx) Gymnastics Minutes...Read More
Barnes Corner CrossFit – CrossFit Back Squat (squat waves) Set #1 – 3 Back Squats @ 80% of 1RM Back Squat Set #2 – 1 Back Squat @ 85% of 1RM Back Squat Set #3 – 3 Back Squats @ 80% of 1RM Back Squat Set #4 – 1 Back Squat @ 88% of 1RM...Read More
Barnes Corner CrossFit – CrossFit Power Clean (5 sets of complex, then find heavy single) 5 min EMOM of: 1 pausing clean deadlift (Pause at mid-chin and mid thigh) 1 power clean Then: 6 min to find a heavy PC single Cerberus (Time) For Time (30MIN CAP): 800M Run 30 Power Cleans 135/85 10 BB...Read More
Barnes Corner CrossFit – CrossFit Maya (AMRAP – Rounds and Reps) AMRAP 17 200M Run 17 Power Snatches 75/55 20 Box Jumps 17 Wallballs Metcon (No Measure) Body Armor 3 GIANTS SETS: 15 Single Arm Kneeling DB Press 15 Single Arm DB Row 100m Single KB Front Rack Carry 53/35 40 band pull-aparts 40 AMSU...Read More
