14 December 2018

By | December 14th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSnatch Complex (2 Hang Snatch + 1 Full Snatch + 1 OHS)Snatch+ Hang SnatchWork to HeavyMetconMetcon (Time)For Time 4 Rounds 12 [...]

13 December 2018

By | December 13th, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconMetcon (Time)Buy-in: 800 Run then 30-20-10 Dual Dumbbell Box Step Overs 20" (50/35) Single Dumbbell Goblet Squats Single Dumbbell Alternating Power [...]

12 December 2018

By | December 12th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingBench Press (3 x 15 (2:00 rest))MetconMetcon (AMRAP - Rounds and Reps)AMRAP x 10 5 Chest to Bar Pull-ups 10 Wallballs [...]

11 December 2018

By | December 11th, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconMetcon (Time)5 Rounds for time 200m Run 30 DUs/60 Singles 9 Hang Squat Cleans 115/85 -Rest 5 Min- Row Conditioning 60-45-30-15 [...]

10 December 2018

By | December 10th, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# [...]

07 December 2018

By | December 7th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingSupinated Grip Bent Over Barbell Row (4 x 12)https://www.youtube.com/watch?v=sZ0c6pfPXTIOne Arm Dumbbell Row (4 x 10 each)https://www.bodybuilding.com/exercises/one-arm-dumbbell-row Pull the resistance straight up [...]

06 December 2018

By | December 6th, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)7 Min AMRAP 50 Double Unders/100 Singles 10 Wallballs 20/142 Min RestMetcon (AMRAP - Rounds and [...]

05 December 2018

By | December 5th, 2018|Weights|

Grand Mesa CrossFit - CrossFitWeightliftingBack Squat (9 x 5 :45 Rest )MetconMetcon (Time)3 Rounds 400m Run 21 Deadlifts 115/85

04 December 2018

By | December 4th, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconMetcon (Time)For Time 400m Run 20 Burpees 500m Row 20 Box Jumps 24/20 400m Run 20 Pull-ups 500m Row 20 Wallballs [...]

03 December 2018

By | December 3rd, 2018|Weights|

Grand Mesa CrossFit - CrossFitMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]

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