Posted: Dec 10, 2018
Elf
CrossFit Siege – CrossFit
Deadlift (3X3 )
Warm up to your 80% of 1RM Deadlift then start your 3X3
*same weight for all 3 sets
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Post times!!!!!
Posted: Dec 07, 2018
Rudolph
CrossFit Siege – CrossFit
Metcon (Time)
Teams of 2
18 Rope Climbs
50 S20 155/105
75 Burpee Broad Jumps
*While P1 is working, P2 holds bar in front-rack position*
Posted: Dec 06, 2018
Vixen
CrossFit Siege – CrossFit
Back Squat (10-Rep Max)
Establish a 10-Rep Max
Metcon (Time)
16-14-12-10
Thrusters 115/75
DB Snatch 50/35
DB Front rack Lunge (1,2)
Posted: Dec 05, 2018
Dasher
CrossFit Siege – Endurance
Metcon (AMRAP – Reps)
Tabata This!
8rds
30on/15off
DB Power Cleans
Ring Dips
Dubz
T2B
Renegade Rows
Buy-out: 2k row
Posted: Dec 05, 2018
Dasher
CrossFit Siege – Olympic Lifting
Snatch (8×1)
3 Second Hold on Catch
Snatch Grip Deadlift ( 5×3 @100% of Snatch)
Metcon (Time)
30-20-10
Ring Row
Bench Press
Posted: Dec 05, 2018
Dasher
CrossFit Siege – CrossFit
Metcon (Time)
7rds
3 Power Cleans 225/155
27 Dubz
7 Strict Ring Dips