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Sweat – Aerobic Power AP1

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Shorter set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a ( Pace 80%effort) in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Blue/Green/yellow/Red

Sweat – Aerobic Power AP6

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Shorter set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a ( Pace 80%effort) in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Blue/yellow/green/Red

Monday 8th July

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CrossFitGreen – CrossFit

Weightlifting

box squat (1×3)

add 1-5kg depending on how you feel. listen to coaches and ask for advice , last time we are doing this

box squat (1×5-8)

Metcon

Metcon (Calories)

90sec on 90sec offx3

10 thrusters 42.5/30

remaining time

max effort row for kcals

score is kcals
Myzone- Red

Sweat – Lactic Power LP4

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CrossFitGreen – SWEAT

Lactic power

Metcon (No Measure)

Shorter set sprint intervals (different than last weeks session), you will rotate between Rower,Bike,Ski and runner. Learn how to Go all out on each piece of equipment. Pick an all out pace in the warm up round and try Push to keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… How hard can you push. MyZone- Red

Sweat – Lactic Power intervals LP2

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CrossFitGreen – SWEAT

Lactic power

Metcon (No Measure)

Shorter set sprint intervals (different than last weeks session), you will rotate between Rower,Bike,Ski and runner. Learn how to Go all out on each piece of equipment. Pick an all out pace in the warm up round and try Push to keep it the entire session not knowing what the intervals/rest will be :). If you have your Fitbit/heart rate monitor bring it in and get some metrics of what you performed…… How hard can you push

Tuesday 4th June

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CrossFitGreen – CrossFit

Weightlifting

Banded Deadlift (1×3)

Retest from 6 weeks ago. if feeling good add 1-5kg from previous lift. make sure to use same color band. Make sure to rest recover and eat to lift

Banded Deadlift (1×3-5)

Ts: 1×3-5 85%

Metcon

Metcon (Time)

Buy in 400m run

21-15-9

Power cleans 50/40

wallballs 20/14
Buy in: 400m run go all out

Then deal with the suck and keep pushing, can you go unbroken for Rx+

Phatbarbell

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CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Bar on knees + 3 muscle snatch + 3 oh squats x3

TP: Warm-up (No Measure)

Hit + catch muscle x5

Hit + catch Power x5

Hit + catch full x5

Weightlifting

Snatch (10×2)

hang power + hang full 65%

Snatch Pull (6×2)

Snatch high pull 80%