Author Archives: Miguel Otero

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Weightlifting Power Clean (1×5, 2×4, 3×3) Rest 90s between sets Metcon Metcon (AMRAP – Rounds and Reps) “12min AMRAP” 11 Ab Mat sit-up 10 HR Push-up 9 DB Push Press Rx+ GHD Sit-up

Lithium CrossFit – CrossFit View Public Whiteboard Metcon Buy in: 50 wall balls (20/14) 21-15-9-3 Hang Clean (115/65) OH reverse lunge (15/10) Box Jumps (24/20) Cash Out: 50 sit ups

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Glute Activation Weightlifting Back Squat (4×3 ) 4×3 @ 75-78% 1 x AMRAP Directly after last set accumulate 2min wall sit Metcon Metcon (Time) 800m Run 30 Ring Row 30 Push Press (95/65) 30 Box Jump 800m Run

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) Grunt Work 5 Rounds Row 300m at very High Intensity Rest 3 min After Final Row/ Rest 1 Mile Run

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Bergner Warm-up Weightlifting Snatch Complex (1/22/20) (Work to heavy set) 1 Sn. High Pull 1 Power Sn. 1 OHS 1 Hang Sq. Sn. Metcon 1/22/20 (AMRAP – Rounds) EMOM x12 3 Burpees 4 T2B 5 Wallball Rx+ (4,5,6)

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Bergner Warm-up Weightlifting Snatch Complex (1/22/20) (Work to heavy set) 1 Sn. High Pull 1 Power Sn. 1 OHS 1 Hang Sq. Sn. Metcon 1/22/20 (AMRAP – Rounds) EMOM x12 3 Burpees 4 T2B 5 Wallball Rx+ (4,5,6)

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Bergner Warm-up Weightlifting Snatch Complex (1/22/20) (Work to heavy set) 1 Sn. High Pull 1 Power Sn. 1 OHS 1 Hang Sq. Sn. Metcon 1/22/20 (AMRAP – Rounds) 12 Min EMOM 5 Burpees 6 T2B 7 WallBallSacle rep if needed

Lithium CrossFit – CrossFit View Public Whiteboard Warm-up Weightlifting Bench Press (8×3 @80%) EMOM 3reps for 8min Once Complete then: 1min ME Push Up 1 min Rest 1 min ME Push Up 1 min Rest 1min ME Push up Metcon Metcon (Time) 5 Rounds 35 Double Under 7 HSPU 5 Hang Clean (185/135)

Lithium CrossFit – CrossFit View Public Whiteboard Metcon Tumilson (Time) 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011To learn more about Tumilson click here

Lithium CrossFit – CrossFit View Public Whiteboard Metcon Tumilson (Time) 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011To learn more about Tumilson click here