Every 1:30 for 8 sets (12min)
1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch
Inceasing weight
5 RFT
15 Power Snatch 75/55
21/15 Cal Row
*13 min Cap*
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.
Test yourself —
Accumulate 1:30 in an L-Sit
Strength: Front Squat 4X6 @ 70% 20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)
With a 30 min Running clock 0-15min Fran 20-30min Grace Fran 21-15-9 Thruster 95 /65 Pull-ups Grace 30 reps for time Clean and Jerk 135/95
Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.
Strength/ Skill: 3 Tempo 2-0-4-1 Deadlifts @ 60%. (2 sec. count up, 0 sec. at top, 4 sec.count down, 1 sec. rest. There are many reasons to use tempo training. Here’s just a brief list: •Improved body awareness •Improved control of lifts •Development of connective tissue strength •Improved stability •Focus on muscular elements versus tendinous…
W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans 185/135 135 /95 95/45
37 looks alot 27 in CrossFit!!! Yes, she is 37!!!! GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skil – Power Snatch 3RM 5 RFT 5 TnG…