Saturday, 3-10-18
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
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 – Box Squats 5×3 A.M.R.A.P. in 6 minutes: 10 Hang Power Clean (85#/115#) 6 Shoulder-2-OH 6 Front Rack Walking Lunges 12 Box Jump-Overs 100m Row Sprint Rest 2 minutes. Complete a total of 3 rounds. Start next AMRAP where you left off.
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work