Tuesday, 12-4-18
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
Granite Games 15.4 Individual 13 Minute AMRAP 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…
Make sure you warm into you first weights… Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% For time: 30…
1 mile run for time!!!! For 4 min perform….. every 15 sec 3 Push Presses For 4 min…every 15 sec 3 Hang Power Cleans For 4 min ….every 15 sec 3 Front Squats DO NOT DROP OR RACK! Pick weights that are challenging without losing form!!!
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 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)
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand