Thursday, 9-12-19
15 min to complete:
3×12 Bent Over Row
3×10 Hammer Curls
3×10 DB Single Arm Row (bench)
3x 21’s
6RFT
10 Deadlifts 225/185
20 Box Jump Overs 24/20
30 D/U’s 3:1
15 min to complete:
3×12 Bent Over Row
3×10 Hammer Curls
3×10 DB Single Arm Row (bench)
3x 21’s
6RFT
10 Deadlifts 225/185
20 Box Jump Overs 24/20
30 D/U’s 3:1
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*
Order your gear now!!! Strength : 10 Min EMOM- Power Snatch + Hang Power Snatch (Work up in weight) WOD: 21-18-15-12-9-6-3 Power Clean 95/65 Dip **E2MOM 10 KBS 53/35** *Scale as needed*
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats