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07/20/2018

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Dynamis CrossFit – CrossFit

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Metcon (Weight)

Every :90 for 12 minutes

ODD: 5 Deadlifts

EVEN: 8 Bulgarian Split Squats KB’s in Front Rack/side

*record heaviest Deadlifts

Metcon (No Measure)

For Time

5 Deadlifts 275/175#

250 meter row

*4 minute cap

At 4 minutes

For Time:

10 Deadlifts

250 meter row

*4 minute cap

At 8 minutes

For Time

15 Deadlifts

250 meter row

*4 minute cap

At 12 minutes

At 4 minutes

For Time:

10 Deadlifts

250 meter row

*4 minute cap

At 16 minutes

For Time:

5 Deadlifts

250 meter row

*4 minute cap

Metcon (Time)

5 DL

250 meter row

0 d: Metcon (Time)

10 DL

250 meter row

Metcon (Time)

15 DL

250 meter row

Metcon (Time)

10 DL

250 meter row

Metcon (Time)

5 DL

250 meter row

07/19/2018

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Dynamis CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Partner Workout

2 min AMRAP

12 DB Deadlift 35#’s/25#’s

9 DB Hang Power Clean

35#’s/25#’s

6 DB Shoulder to Overhead

35#’s/25#’s

…in remaining time AMRAP assault bike cals

rest 2 min

x10 Rounds

**so P1 does 12-9-6 while P2 rests, then P2 does 12-9-6. In the remaining time P1&P2 accumulate as many calories as possible on the assault bike, with one person working at a time, obviously.

***score is total cals

07/18/2018

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Dynamis CrossFit – CrossFit

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Power Clean + Hang Power Clean x2

Build to a tough complex (can’t put the bar down)

Metcon (Time)

For Time:

Row 1K

30 Bar Facing Burpees

30 Thrusters 115#/80#

30 CTB

Row 1K

*20 minute time cap

*1 sec for every rep not completed (50m row=1 rep)

**REMINDER

Scale workout accordingly to finish near or under the cap. If you RX the movements and weight, BUT fail to finish under the cap, it is not considered RX’d.

RX+: 135/95#, BMU, under cap

RX: under cap

AD: 95/65#, Pull Ups

SD: other

07/09/2018

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Dynamis CrossFit – CrossFit

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Metcon (No Measure)

On a Running Clock…

At 0:00

4 Rounds For Time;

20 Wall Balls

15 Pull Ups

10 Deadlifts 225/155#

*12 minute time cap

RX+: 30#/20#, CTB, under cap

RX: under cap

AD: ring rows, 185/125#

At 15:00

3 Rounds For Time:

15 Squat Cleans 115/80#

15 Shoulder to Overhead 115/80#

*12 min cap

RX+: 135/95#, under cap

RX: as is, under cap

AD: 95/65#

At 30:00 mark

5 min AMRAP

5 Burpees

5 CTB Pull ups

RX+: Ring Muscle ups

RX: as is

AD: Pull Ups

SD: ring rows

Metcon (No Measure)

On a Running Clock…

At 0:00

4 Rounds For Time;

20 Wall Balls

15 Pull Ups

10 Deadlifts 225/155#

*12 minute time cap

RX+: 30#/20#, CTB, under cap

RX: under cap

AD: ring rows, 185/125#

At 15:00

3 Rounds For Time:

15 Squat Cleans 115/80#

15 Shoulder to Overhead 115/80#

*12 min cap

RX+: 135/95#, under cap

RX: as is, under cap

AD: 95/65#

At 30:00 mark

5 min AMRAP

5 Burpees

5 CTB Pull ups

RX+: Ring Muscle ups

RX: as is

AD: Pull Ups

SD: ring rows

Metcon (Time)

4 Rounds For Time

Metcon (Time)

3 Rounds For Time

Metcon (AMRAP – Reps)

5 min AMRAP