Tuesday, 9-18-18
3 RDs
10 Banded Squat
40′ Duck Walk
5 Broad Jumps
Back Squat
3×10
@60% 1RM
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row
3 RDs
10 Banded Squat
40′ Duck Walk
5 Broad Jumps
Back Squat
3×10
@60% 1RM
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out. 15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps