Saturday, 1-18-20
1000m Row
Cindy
1000m Row
Cindy:
5 Pull Ups
10 Push Ups
15 Air squats
1000m Row
Cindy
1000m Row
Cindy:
5 Pull Ups
10 Push Ups
15 Air squats
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
Strength/Skill – Snatch Grip Deadlift – 5 x 2 70,70,75,75,80% Concentating on Flat/Extended Back and Knees back. 12-9-5 Wall Climbs Hang Power Clean – 93/135
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite
Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes