Thursday, 9-20-18
5 min Max Meter Row
20 min Skill Work
18 min
Ascending Ladder by 2’s
2 DB Floor Press 50/35
2 DB Walking Lunge 50/35
2 DB Power Clean 50/35
4 DB Floor Press
4 DB Walking Lunge
4 DB Power Clean
6
6…
5 min Max Meter Row
20 min Skill Work
18 min
Ascending Ladder by 2’s
2 DB Floor Press 50/35
2 DB Walking Lunge 50/35
2 DB Power Clean 50/35
4 DB Floor Press
4 DB Walking Lunge
4 DB Power Clean
6
6…
Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B
CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25
BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53
Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m For Time: 100 DOUBLE UNDERS 30 WALL BALLS 20#/14# 20 T2B 10 Thruster 95/65 10 Burpee Box Jump Over 24″/20″ 10 Thruster 95/65 20…