Tuesday, 3-27-18
Strength:
16 min E2MOM
Back Squat
4 Back Squats 50-70%
15-12-9-6-3
HR Push Up
DB Hang Clean & Jerk 50/35
Box Jumps 24″/20″
Strength:
16 min E2MOM
Back Squat
4 Back Squats 50-70%
15-12-9-6-3
HR Push Up
DB Hang Clean & Jerk 50/35
Box Jumps 24″/20″
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…
W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s
Strength/Skill – Box Squats 5 x 3 \ Five Rounds for time: 20 Medicine ball cleans 20#/14# 10 Shoulder to overhead 135#/95#
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U