Author Archives: Miguel Otero

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Saturday Partner #1 (Time) For Time (with a Partner) 100 Alternating Dumbbell Hang Clean-and-Split Jerk (50/35 lb) Partner Bar Hang Hold 100 Pull Ups Partner Plank Hold 60 Meter Single-Arm Overhead Lunges (50/35 lb) Partner Rests

Lithium CrossFit – CrossFit Warm-up Workout Prep Kettlebell Technique (Tabata) Working on various Kettlebell techniques for cleans, jerks, and snatches WOD Metcon (AMRAP – Rounds and Reps) 20min AMRAP w/partner 20 KB C&J (2×53/35) 20 Hand Release Pushups 20 alt KB Snatch (1×53/35) 40 Double Unders*Kettlebell and push ups are you go I go. *Double […]

Lithium CrossFit – CrossFit Warm-up Strength Shoulder Press (8×3) 8×3 @75-85% WOD Metcon (Time) For Time 500m Skierg 1200m Run 3300m Row

Lithium CrossFit – CrossFit Warm-up Front Squat (5×10) @50% Metcon (Time) 3 Rounds for Time 20 Wallballs(20/14) 12 Pullups 20m OH Lunges(50/35) 15 Burpees

Lithium CrossFit – CrossFit Metcon

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) -Mobility – Barbell Warm-up Weightlifting Clean Complex (Build to heavy) 1 Power Clean 1 Push Jerk 1 Front Squat 1 Hang Squat Clean 1 Split Jerk Metcon “Macho Taco” (5 Rounds for reps) 5rd of 3min on / 1min rest 60 Double Under (75 singles) 20 Jumping […]

Lithium CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double underswe are going to sub v-ups for k2e

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 sets of: 20 Band Pull Apart 15 Banded Goodmorning 8 YTW Weightlifting Upper body Pump (4 sets:) 12 Alt DB Curls 15 Tricep Dips 12 Strict Press Metcon Metcon (Time) {5 Rounds) 500m Row 200m Farmer Carry 50m waiter carry R-arm 50m waiter carry L-arm

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 sets of: 20 Passthrough 10 Cossack Squat 8 Kips 10 Lunges Metcon Murph Prep #4 (AMRAP – Rounds and Reps) ( 4 Rounds of) “5min AMRAP” 400m Run Max Effort rds of Cindy Rest 2 min Between rdsRx= Weight vest Score= Lowest round

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 min Get warm Hip/ Shoulder Activation Bergner Warm-up Weightlifting Snatch Complex (4 sets) 1 Sn. Pull 1 Power Sn 1 Hang Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) (15min AMARAP) 20 Box Jump Over 15 Slam Ball 12 Hang Power Sn (95/65)