Thursday, 6-21-18
Warm up:
Hamstring and Quad stretching
Calf stretching
15 Jumping Squats as high as you can jump
EMOM for 12 min
40yd Sprint
5RFT
12 HR Push Up
9 Hang Power Clean 95/65
6 s2oh
9 min CAP
Warm up:
Hamstring and Quad stretching
Calf stretching
15 Jumping Squats as high as you can jump
EMOM for 12 min
40yd Sprint
5RFT
12 HR Push Up
9 Hang Power Clean 95/65
6 s2oh
9 min CAP
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
10 Min EMOM 1 OHS 70-75% of 1RM Every 90 sec for 6 sets 1 OHS 80-100% “Squatting Isabel” For time: 30 Squat Snatches 135/95
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
Competition Saturday at CrossFit Impervious. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish 15 Min Handstand Walk practice WOD: 5 Min AMRAP- 30 Air Squats 20 Deadlifts 155/105 10 s2oh 155/105 Max Cal Row…
W.O.D. – For Time : 21 Deadlifts (225/155) Run 400m 18 Deadlifts Run 400m 15 Deadlifts Run 400m 12 Deadlifts Run 400m *20 minute time limit Scaling options for all ability levels will be provided by your coach. Click and read the following article…. ….We have been fed a pyramid built of processed food bricks!!!!!…