Saturday, 3-23-19
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s
For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar