Thursday, 11-7-19
10 min EMOM
3 High Hang Power Cleans
Tabatas
Wall Balls 20/14
KBS 53/35
K2E
Reverse Lunges
10 min EMOM
3 High Hang Power Cleans
Tabatas
Wall Balls 20/14
KBS 53/35
K2E
Reverse Lunges
“Filty Fifty” or”Dirty Thirty” Perform 50 or 30 reps of each exercise for time 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/33 pounds 50 Push ups 50 Wall balls, 20/14 pounds 50 Burpees 50 Double unders
Frank wins the CrossFit Total with 940 lbs.!!!! Strength/Skill – Weighted Pull-ups 5-5-3-3-2 15 min AMRAP 5 – Power Cleans 135/95 10 – Pistols 15 – Double Unders
Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible
For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185