Barnes Corner CrossFit – CrossFit Bench Press (Find your 20 rep Max) Then use that weight and do a 10 Min Emom 5 reps with that weight Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 4 Push Jerks Rx+185/105 Rx155/75 8 CTB Pullups 16 Rx+Toes To Bar Rx Toes to Shoulder HeightNo Hanging Knee...Read More

Barnes Corner CrossFit – CrossFit Back Squat (SPEED REPS) 5 Reps at 40% 5 Reps at 60% 5 Reps at 70% Move fast and explosive with correct form Metcon (2 Rounds for reps) ROUND 1 EMOM 10 1 Thruster Rx+115/75 Rx95/55 Max Bar Facing Burpees ROUND 2 EMOM 10 1 Clean & Jerk Rx+115/75 Rx...Read More

Barnes Corner CrossFit – CrossFit Warm-up COACHES NOTE: After Class Warmup of Choice, Set a 20:00 Clock and practice rope climbs and Double Unders. Alternating Exercises EMOM for 20. Rope Climb (Skillwork & Practice) Double-Unders (Skillwork & Practice) CrossFit Games Open 18.0 (Time) 21-15-9 Dumbbell Snatch 50/35 *Burpees over DumbbellNo Stepping back or forward on...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 Min Amrap Teams of 4: 10 back squats 35 ft walking lunge 3 dball cleans 5 burpeesRead More

Barnes Corner CrossFit – CrossFit Metcon (No Measure) 20 Minutes of Coach Lead Mobility & Shoulder Work Metcon (Time) 4 Rounds 25 Pullups 25 Situps 25 Double Unders/ SinglesRX+ = Pullups & Double Unders Rx = Scaled Pullups & SinglesRead More

Barnes Corner CrossFit – CrossFit Squat Clean (Complex 7 sets) Complex: 1 Squat Clean, 2 Hang Squat Cleans, 3 Front Squats without dropping the bar. Every 90 seconds. Working up to as heavy as possible. Metcon (Time) 21-15-9 Deadlift RX+225/155 RX185/115 Slam Balls HR PushupsRead More

Barnes Corner CrossFit – CrossFit Power Snatch (8sets x 2Reps @80-85% EMOM) Metcon (Time) 10 Rounds 5 Hang Power Snatch 10 HSPU 20 Cals ROW/BIKE/SKI AlternateScale HSPU with SEATED DB PRESSES.Read More

Barnes Corner CrossFit – CrossFit Weighted Pull-ups (4 sets max effort) Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 2 Burpees 2 KB SWINGS rx+72/45 rx53/35 2 Wall Balls *add 2 reps each round2-2-2 4-4-4 6-6-6 ect.Read More

Barnes Corner CrossFit – CrossFit Push Jerk (Skillwork/Heavy Single) -Practice Push Jerk Skill -or- -Work Up to a heavy single CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 3 Person Rotation: AMRAP 20 7 Kettlebell Swings 10/7 Assault Bike Calories 7 Burpees In this team workout, a team member will complete one full round. Once the burpees are completed, the next partner can begin their round. Bench Press (EMOM)Read More