Tuesday, 11-1-11
Skill/Strength – Romanian Deadlift -Let’s go to the video tape!!!
15-12-9-6-3-
Power Cleans 135/95
Bar Facing Burpees
CrossFit Kryptonite
Skill/Strength – Romanian Deadlift -Let’s go to the video tape!!!
15-12-9-6-3-
Power Cleans 135/95
Bar Facing Burpees
CrossFit Kryptonite
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14
Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps
Judging starts at 10am OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN For Time : 10 Muscle-ups (3 pull-ups/3push-ups per m/u) 100 Push Presses 75/45 1000m Run