11/09/2018


CrossFit Jacksonville Beach – CrossFit

Strength

High-Hang Clean

Metcon

Metcon (Time)

2 Rounds:

20 – Power Clean

25 – Burpees

400m Run

11/08/2018


CrossFit Jacksonville Beach – CrossFit

Metcon

Metcon (No Measure)

18 EMOM:

Minute 1 – 2 Leg Less Rope Climbs

Minute 2 – 6 Strict T2B

Minute 3 – 30 Air Squats

11/07/2018


CrossFit Jacksonville Beach – CrossFit

Strength

Shoulder Press

3 x 3 Strict Press

3 x 2 Push Press

3 x 1 Push Jerk

Metcon

Metcon (Time)

5 Rounds – For Time:

20 – DB Snatch

200m Run

11/06/2018


CrossFit Jacksonville Beach – CrossFit

Strength

Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

30 Wall Ball

15 Box Jump Over

11/05/2018


CrossFit Jacksonville Beach – CrossFit

Strength

Metcon (No Measure)

15 EMOM:

Minute 1 – 5/5 Front Rack Step-ups

Minute 2 – :40 Body Weight Wall Sit

Minute 3 – Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

13 AMRAP:

30 Double Unders

15 Single Arm RKBS

10 Push Ups

11/02/201


CrossFit Jacksonville Beach – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP:

5 – Shoulder to OH

10 – Deadlifts

15 – Box Jumps

11/01/2018


CrossFit Jacksonville Beach – CrossFit

Metcon

Metcon (Time)

4 Rounds – For Time:

25 – Burpees

25 – Kettlebell Swing

25 – Sit-ups

10/31/2018


CrossFit Jacksonville Beach – CrossFit

Metcon (AMRAP – Reps)

4 Sets:

In 3:00 Minutes –

200m Run

50 Double Unders

In remainder of time…

Max Thrusters

10/30/2018


CrossFit Jacksonville Beach – CrossFit

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Power Clean

20-16-12-8-4

Pull-up
Run 200m after each set of pull-ups

10/29/2018


CrossFit Jacksonville Beach – CrossFit

Metcon

Metcon (Time)

5 Rounds – For Time

30 – Plate G2OH

20 – Plate Lunges (alt.)

Strength

Back Squat (4X6)