Wednesday, 9-26-18
3 RDs
10 Squats
10 BB Deadlifts
15 Sit Up
Front Squats
5×5
@ 70-80% 1RM
5RFT
200m Run
15 Weighted Sit ups 35/25
10 Deadlifts 315/225
* 22 min Cap*
3 RDs
10 Squats
10 BB Deadlifts
15 Sit Up
Front Squats
5×5
@ 70-80% 1RM
5RFT
200m Run
15 Weighted Sit ups 35/25
10 Deadlifts 315/225
* 22 min Cap*
Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…
Strength: 5X3 Snatch Grip Deadlift @ 100% 4X3 Snatch Grip High pull @ 100% 4X3 Hang Power Snatches @ 70% 10-9-8-7-6-5-4-3-2-1 Push Ups KBS 100m Run after each set
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
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
Bench Press 6X3 Increasing weight Karen 150 Wall Balls 20/14 for time
Warm up: 3 RDs 200m Run 25 D/U 10 Push Up 30 Min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 4x 6 Bulgarian Split Squats w/weight (each leg) 5 Plank Circles 8 min AMRAP 50 D/U 25 Wall Ball 20/14 10 Weighted Sit-Ups…