Tuesday 12-8-15
Strength:
15 Min to establish
Heavy Single Front Squat
WOD:
10 Min AMRAP
5 Walk Out, Walk In push ups
6 DB 25/15 Box Step up and overs 24″/20″
Rest 2 Min
3 Min AMRAP
D/U’s
Strength:
15 Min to establish
Heavy Single Front Squat
WOD:
10 Min AMRAP
5 Walk Out, Walk In push ups
6 DB 25/15 Box Step up and overs 24″/20″
Rest 2 Min
3 Min AMRAP
D/U’s
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
Come watch then Open tomorrow night. First heat 5:30!!! Wine and watch!!! With a partner, complete: Run 400 meters together 3 alternating sets each of 10 Deadlifts 225/155 Run 400 meters 3 alternating sets each of 8 Deadlifts Run 400 meters 3 alternating sets each of 6 Deadlifts Run 400 meters 3 alternating sets…
2 RDs 200m Run 5 Burpee 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 21-15-9 DB Thruster 40/25 Burpee over DB *7 min Cap*
Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.
Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m 10 Rounds AMRAP 1 min 5 Pull Ups 10 Push Ups with remaining time max rep box jump (24/20)