Posted: Sep 11, 2020
Villainus
CrossFit Siege – CrossFit
Warm-up (No Measure)
3 SETS BARBELL WARM-Up
5 reps of each
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Into…
200m Run
Metcon (Time)
“9/11”
FOR TIME
2001m Run
9rds
11 Box Jumps 24/20
11 Power Cleans 95/65
Posted: Sep 10, 2020
Hearts
CrossFit Siege – CrossFit
Warm-up (No Measure)
Coach led Warmup
5-7min
Power Snatch
10min EMOM
1 Power Snatch
*Increase weight throughout EMOM, end on heavy single*
Metcon (Time)
3rds
15 Power Snatch 95/65
15 Burpees
Rest 3min
3rds
15 Overhead Squat
15 Burpees
*OHS scale is empty barbell or PVC*
Posted: Sep 09, 2020
Rummy 500
CrossFit Siege – CrossFit
Warm-up (No Measure)
4rds
10 Air Squats
10 PVC Pass Throughs
10 Light KB Swings
Buy-out: 400m run
Metcon (Time)
27-21-15-9
Front Squat 95/65
KB Swing 53/35
T2B/V-ups
Posted: Sep 07, 2020
Sequence
CrossFit Siege – CrossFit
Warm-up (No Measure)
3rds
20/10
-Inch Worms
-Jumping Jacks
-Barbell Push Press
-Step-ups
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
15 Push Press 95/65
10 Burpee Box Jump Overs 24/20
200m run
Core
3x
1min low plank
30 Bicycle Crunches
Posted: Sep 06, 2020
Happy Birthday Mig!
CrossFit Siege – CrossFit
Warm-up (No Measure)
6min AMRAP
10 Down Ups
5 Barbell Deadlifts
5 Squat Cleans
5 Barbell Good Mornings
10 Shoulder Taps
Deadlift (5×3)
Metcon (Time)
5 Rounds
40 Dubz
30 Hang P Clean 75/55
20 Push ups
Posted: Aug 31, 2020
42
CrossFit Siege – CrossFit
Warm-up
3 Rounds
6/6 DB Hang High Pulls
10 Down Ups
20 Jumping Jacks
Buy out 200m Run
Metcon (AMRAP – Rounds and Reps)
6Min AMRAP
Buy in; 400M Run
40 Dubz
16 DB Hang to OH 50/35
10 Burpee Kick backs
Rest 1 Min
Repeat for 7M
Rest 1 Min
Repeat for 8M