Month: February 2020

February 19, 2020 IronBlaze No comments exist

IronBlaze CrossFit – Olympic Lifting A: Metcon (Weight) Pause Clean ( pause in receive for 3 sec) + clean + jerk dip + jerk ( 1+1+1+1) X 4 B: Clean and Jerk (1 RM) 4 attempt to find your heavy of the day

February 19, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit Metcon (Time) Every 1:30 min for 18 min 1. 15 Burpees 2. 15/12 Cal bike 3. 15 Deadlift ( 80/50) 4. 25 Sit-ups 18-30 min 5 rounds 7 Strict pull-ups 10 Broad jump

February 19, 2020 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit A: Metcon (Weight) Front squat 3 x 60% 3 x 70% 1 x 80% 1 x 90% 1 x 95%+ B: Metcon (Time) 10-9-8-7……1 Cal machine Box jump overs 30/24

February 18, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit Metcon (AMRAP – Rounds and Reps) 10 min Amrap 400m row 20 KB Cross body Snatch – 3 min rest – 10 min Amrap 30 Double Unders 20 plate Clean and Jerk 15/10 10m OH lunges

February 18, 2020 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit A.: Metcon (Weight) Jerk – 3 x 3 Jerk Balance – 7 x every 90 sec 1 Pausing split jerk 1 Split jerk B: Metcon (No Measure) 3 sets 10 Banded Single leg Kb RDL 15 Hip Thrust 20 Tempo Band pull apart

February 17, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit Metcon (Time) Teams of 2 2 Rounds 2400m Bike/1000m ski 50 deficit ring rows 25 Kb’s thrusters 20’s/12’severy min switch , only one may work at a time

February 17, 2020 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Metcon (AMRAP – Reps) 5 rounds for reps min 1: DB bench press min 2: Rope climb min 3: Pistols min 4: Rest

February 16, 2020 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit A: Metcon (Weight) Deadlift 5 x 60% 5 x 70% 5 x 80% 2 x 5 @ 85% B: Metcon (AMRAP – Reps) 13 min Amrap 30 Hang Power Clean 40/30 100 Du’s 20 Hang Power Clean 50/35 100 Du’s 10 Hang Power Clean 60/40 100 Du’s max Burpee over the…

February 15, 2020 IronBlaze No comments exist

IronBlaze CrossFit – Iron Masters Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 min Cal Machine 2 min Amrap 7 Air Squats 7 Plate Jumps 7 KB swing 1 min Rest

February 15, 2020 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Metcon (Time) 15 Rounds 2 Ring muscle-up 4 strict HSPU 8 KB swings 32/24