Wednesday, 3-13-18
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite
8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1
WOD- 10 Rounds for time of: 40 Yd, Farmer’s Carry 53/35 30 KBS 53/35 20 Air Squats Strength- Build to a heavy complex Clean grip deadlift + Power Clean + Hang Squat Clean
BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…