Layken Cole

06/13/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 500 m Row 15 Ring Rows 25 Push-ups Weightlifting Sumo Deadlift (3 RM) Metcon Test Week Day 3 (Time) 14-12-10-8-6-4-2 CTB Pull-ups Do 50 Double Unders before… Read more »

06/12/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 15 KB Swings 15/10 Air Bike Cals 10 Strict Pull-ups Weightlifting Misfit Clean Complex (1 RM) Squat Clean + Front Squat + Jerk Metcon Test Week Day… Read more »

06/11/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 300 m Row 10 DB Front Squats Weightlifting Box Squat (1 RM) Metcon Test Week Day 1 (Time) 20-15-10-5 Shoulder to Overhead 115/75 Toe to Bar Calorie… Read more »

06/08/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: For Time: 3000m Row (200m Intervals) 300 Doubles (50rep Intervals) 3 Mile Run (200m Intervals)