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Nate

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CrossFit Seek and Destroy – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Intermediate Option

Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

4 assisted handstand push-ups

8 kettlebell swings

Men: 16-kg kettlebell

Women: 12-kg kettlebell

01/31/19

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CrossFit Seek and Destroy – Bootcamp

10 cal row
20 jump squats
30 Scissor kicks
10 cal row
20 weighted squats
30 Courtsey lunges e/s
10 cal row
20 seated in/outs
30 wall balls
10 cal row
20 deadlifts
30 donkey kicks e/s
10 cal row
20 touchdowns
30 box jumps
10 cal row
20 snowboarders
30 weighted side step ups

01/31/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

ROMWOD

Metcon

Metcon (No Measure)

14 Min. EMOM

Odd- 8 Sandbag Cleans 100/75

Even- 7 Burpees over SB

Strength

Clean

4×2 Clean Pull+Clean

70%x2, 75%, 80%

3×2+2 Hang Clean+FS

75%, 80%x2

3×7 DL

2@100%, 105%

3×10 GHD Hip Ext.(Wgtd)

Metcon

Metcon (No Measure)

FGB

KB Push Press

Tire Flip

Sled Push/Pull

Sledge Strikes

Airdyne (Legs only)

Rest

* 1 Min. Ea

* 3 Total Rounds

01/30/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

5 RNFT

2 Rope Climbs

8 Box Step-Ups 50/35

12 HSPU

Strength

Back Squat

5 sets of 2 tempo BS

* 7 sec. down

* 3 sec. pausein bottom

* 65%x2, 70%x2, 75%x1

Metcon

Metcon (Time)

“After Party”

1-2-3-4-5-6-7-8-9-10

DB Squats 50/35

30 Dubs after ea. set