Tuesday, 1-22-19
9 min E3MOM
Back Squat
3×10 @ 45,50,55% of 1RM
3 FT:
30 Wallballs 20/14
30 Box Jumps 24/20
30 SDHP 75/55
30 S2OH 75/55
30/21 Calorie Row
*21 min Cap*
9 min E3MOM
Back Squat
3×10 @ 45,50,55% of 1RM
3 FT:
30 Wallballs 20/14
30 Box Jumps 24/20
30 SDHP 75/55
30 S2OH 75/55
30/21 Calorie Row
*21 min Cap*
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row