Thursday, 11-10-16
Strength:
Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2
2 Rounds for time of:
600m run
60 Ft Handstand Walk / 30 Shoulder Taps
40 Push-ups
20 Overhead Squats 95/65
Strength:
Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2
2 Rounds for time of:
600m run
60 Ft Handstand Walk / 30 Shoulder Taps
40 Push-ups
20 Overhead Squats 95/65
Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
Strength/Skill: OHS 5×5 The WODFather event 1 & 2 8min time cap Row 1000m 30 burpee plate jump 45/25 5 min time cap Men 4000lbs Ground to Overhead: 135lbs x30 reps, 115×35, 95×42, 75×53 Women 2800lbs Ground to Overhead: 95lbs x 30 reps, 75×37, 65×47, 45×62
Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run 200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…
3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.
Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest