CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Metcon Metcon (Time) 0:00-10:00 Fran 21-15-9 thrusters (95/65) pull ups 10:00-20:00 Grace 30 clean and jerks (135/95) 20:00-30:00 Isabel 30 snatches (135/95) Your time is the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Metcon (No Measure) Snatch 1 set of 2 reps @ 75% 2 sets of 1 rep @ 80% 3…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/simple-but-significant Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (Time) 30 box jumps (24/20) 40 DB snatches (50/35) 50 heavy jump ropes 40 DB snatches 30 box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon (No Measure) Rock, Paper, Scissors Metcon Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 m bike or 500 m row 3 rounds 10-15 push ups 10 band pull a parts 10 air squats 10 ring rows Strength Bench Press (re-test 25 minutes to find 1RM) Metcon Metcon (Time) 50-40-30-20-10 KB swings (70/53) sit ups
CrossFit Illuminati – CrossFit View Public Whiteboard Double DT (Time) 10 RFT 12 Deadlifts 155/105 9 hang power cleans 6 push jerks DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up PVC Mobility Then: 400 METER RUN 3 rounds 10 Lunges 10 BB Press 10 Pause squats (2 secs) 10 Pushups Metcon 1000 m Airdyne (Time) 1k meters for time on bike Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L /…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 Meter Row 3 Rounds 10 Band Pull Aparts 10 Banded OHS 10 Situps 6 Burpees Metcon Metcon (AMRAP – Rounds) Death by Slamballs (50/35)Start @ 1 slamball Metcon (Time) For time 3 Rounds: 100 Double Unders 20 DB OHS (10/side 50/35) 5 Wall Climbs
