CrossFit Illuminati – CrossFit Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click here
CrossFit Illuminati – CrossFit 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 Kelly (Time) 5 Rounds for time of: 400m Run 30…
CrossFit Illuminati – CrossFit Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Conditioning Metcon (AMRAP – Reps) death by toes to bar score is the number of reps last successfully completed Metcon Metcon (2 Rounds for reps) 5 rounds 1 minute…
CrossFit Illuminati – CrossFit 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 3@ 63% 3@ 72% as many unbroken @ 81% Metcon Metcon (Time) 21-15-9 KB snatches R (53/35) KB…
CrossFit Illuminati – CrossFit Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Strength Turkish Get Up (5×3 each side) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 strict HSPU 10 ring dips 15 air squats…
CrossFit Illuminati – CrossFit Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Weightlifting Snatch Balance (5×3) AHAP while maintaining form Metcon Metcon (Time) 10 burpees 10 thrusters (135/95) 50 double unders 10 burpees 8 thrusters 40 double unders 10 burpees 6…
CrossFit Illuminati – CrossFit Tiff (AMRAP – Rounds) On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was…
CrossFit Illuminati – CrossFit Warm-up 400 M Run 3 Rounds 10 BB Good Mornings 10 Push Ups to Downward Dog 10 BB Press Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 20 Single Arm DB Overhead Squats (45/30) 15 Pushups 10 Box Jumps (30/24)
CrossFit Illuminati – CrossFit Warm-up 400 m Indian Run w/ medball 3 Rounds 20 Partner Wb’s 20 Partner Medball Situps Weightlifting TIRE FLIPS Metcon Metcon (Time) 3 Rounds: 200 M Sprint 15 Bar Facing Burpees 10 Clean and Jerks 135/95(can power clean)
CrossFit Illuminati – CrossFit Warm-up 400 M RUN 3 Rounds 10 Band Pull Aparts 10 BB OHs 15 wallballs THEN Burgener warm up Weightlifting SNATCH (3 Rounds for weight) SNATCH: 1×5 @ 58.5%, 1×5 @ 67.5%, 1×5 @ 76.5% Metcon Metcon (Time) 2 Rounds 200 Meter Sprint 20 KBs (70/53) 20 Goblet Squats
