2016 Granite Games Qualifier- Week 2
17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps
20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box
14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box
Masters 50
20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box
10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box
Strength:
6 X 3 weighted push ups…increasing weight
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups
Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…
For time: 50 T2B 3 Rope Climbs 3:1 50 Front Squats 135/95 3 Rope Climbs 25 Wall Climb 3 Rope Climbs 25 Deadlifts 185/125 3 Rope Climbs Bring shin protection 35 min Cap
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…
Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders
Important Membership Change Information Strength/Skill – Muscle -ups 5 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 4 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 3 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 2 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 1 Muscle ups…