Teams of 3
For Time-
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans 95/65
30 T2B
30 Thrusters 95/65
150/100 Calorie Assault Bike
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans 115/80
30 T2B
30 Thrusters115/80
150/100 Calorie Assault Bike
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans 135/95
30 T2B
30 Thrusters 135/95
*35 min Cap*
Strength: 2 position snatch; 1 from floor and 1 from hang 70,75,80% X 3 5 RFT 10 G2O 95/65 200 m run/ 250 m row 12 KBS 53/35
Strength/Skill – 5 RM BACK SQUAT For time: 800m run 21-18-15-12-9-6-3 D.W. Walking Lunge D.B. Hang Power Clean D.B. Push Press 800m run AM Classes bring appropriate clothing it might be cold
Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*
STRENGTH: 1 STRICT PRESS + 1 PUSH PRESS INCREASING WEIGHT 15 MINUTE ASCENDING LADDER: 1 FRONT SQUAT 185#/125 – 2 TOES TO BAR- 3 PUSH UPS 2 FRONT SQUATS – 4 TOES TO BAR-6 PUSH UPS 3 FRONT SQUATS – 6 TOES TO BAR- 9 PUSH UPS CONTINUE INCREASING FRONT SQUAT REPS BY 1 AND…
Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total