Tuesday, 3-18-14
Weighted push ups 5 x 3
For time:
50 Wall ball shots, 20/14pound ball
25 K2E
40 Wall ball shots
20 K2E
30 Wall ball shots
15 K2E
20 Wall ball shots
10 K2E
10 Wall ball shots
5 K2E
Weighted push ups 5 x 3
For time:
50 Wall ball shots, 20/14pound ball
25 K2E
40 Wall ball shots
20 K2E
30 Wall ball shots
15 K2E
20 Wall ball shots
10 K2E
10 Wall ball shots
5 K2E
CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups
Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…
Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
Strength/Skill -For Load (As much as your Skill/ Strength level can handle) 1 Snatch + 2 Hang Snatch Hands do not leave bar until these three reps are completed For time: 400 M Run 50 WB Shots (20/14) 200 M Run 50 Deadlift (135/93) 200 M Run 50 WB Shots (20/14) 400 M Run
Power Snatches 10min EMOM@72.5% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…