Wednesday – February 10, 2015

Posted: February 9, 2016 by CrossFit NE Georgia in Workouts

Getting regular rest is one of the wisest things you can do.  "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body." 1 Corinthians 6:19-20

Getting regular rest is one of the wisest things you can do.
“Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” 1 Corinthians 6:19-20

Announcements

The gym will be CLOSED on Saturday, February 13th. ***See you at the Garage Games***

CrossFit NEGA – CrossFit

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Weightlifting

Metcon (Weight)

10 min. EMOM

Odd Minute: 3 Back Squats (you pick your weight)

Even Minute: 1 – 3 MUs
Remix:

10 min. EMOM

Odd Minute: 3 Back [or Box] Squats (you pick your weight

Even Minute: 3 Pull Ups & 3 Dips

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Remix:

3 DB Presses

3 Hang or Power Cleans

6 DB Presses

6 Hang or Power Cleans

…..

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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