Partner workout Strength 10 minutes to establish heaviest push press double from the rack Score= add the 2 partners heaviest lifts together METCON For time: In a team of 2, share the work as needed 100 wall balls 20/14 100 Kettlebell swings 53/35 100 cal row 100 abmat situps
No classes. Back at it Sunday 1000 and 1100 If you have some spare time do this: For time: Run 3k Rest 5 minutes Run 1k Rest 5 minutes Run 1k Post your total time including the rest periods in the comments
Strength Clean and Jerk 1-1-1-1-1-1-1 METCON 5 rounds for time: 5 L-pull ups 10 hang power cleans 95/65 15 front squats 95/65
Congratulation to Damian for completing the fundamentals! Looking forward to see you in class soon. Skills Muscle up tech work Snatch tech work METCON “AMANDA” For time: 9-7-5 Muscle up Squat snatch 135/95
Skills and conditioning 10 min EMOM Evens: 15 cal row as fast as possible Odds: 1 rope climb (start seated from the floor) METCON 10-round Tabata squat Then, 3 attempts at max handstand hold Every other cycle, go bottom to bottom for the squat. Meaning that the rest period is at the bottom of the…
CrossFit Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts 155/100 12 Push-ups 15 Box jumps 24/20 Rest 10 minutes Core Strength Parallettes L-sit 3 x max Hanging L-sit 3 x max Plank hold 1 x max
Strength E2M12M 1 snatch high pull, 1 power snatch, 1 overhead squat METCON For time: 21-15-9 Overhead lunges 95/75 Toes to bar Hip extension
“Kalsu” For time: 100 thrusters 135/95 Every minute on the minute, perform 5 burpees. (yes, you start with the burpees) James Robert “Bob” Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Bills of the American Football League in…
No classes Run or Row 5000m, easy pace. Back at it Sunday at 1000 and 1100.
CrossFit Striking 3 rds for reps 1 min ground and pound (10 hits = 1 rep) 1 min focus mitts (1,2/ 1,2,3 = 1 rep) 1 min double unders 1 min rest then “Quick Sand” 12 min AMRAP 4 sand bag drag crawls 100/70 8 sand bag cleans alt shoulders 100/70 12 sand bag alt…
