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Teams of 2
One working at a time 35 min cap 1,000m row Then 3 rds: 30 TTB 20 Clean & jerk (135/95) Then 1,000m row Then 3 rds 30 Burpee over the bar 20 Thrusters (95/65)
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**** KRAKEN HOLIDAY PARTY TONIGHT! SEE THE KRAKEN KOMMUNITY FACEBOOK PAGE FOR DETAILS*****
Strength: Every :90 for 6 Sets Power Snatch + Squat Snatch *may reset between reps Metcon: (15:00) “Rx” 3 Rounds 2 Ring Muscle-Ups 12 Back Squats (135/95) 2 Ring Muscle-Ups 6 Front Squats (135/95) 2 Ring Muscle-Ups 3 OH Squats (135/95) “Intermediate” 5 C2B or Kipping Pull-Ups “Scaled it. Nailed it!" 7 Ring-Rows Strength: (20:00)
Deadlift 5x5 (75%) *superset Bench Press 5x5 (building) Metcon: For Time (13:00) “Diane” 21-15-9 Deadlifts (225/155) HSPU  Skill/Tech:
9EMOM Min 1: :40 HS Walk>Kick Ups>HS Hold Min 2: :40 Rope Climbs Min 3: :40 Alt Pistols Metcon: 30AMRAP 500m Row 40 Box Step Ups (24/20) 30 Sit-ups 20 Russian KBS (70/53) 10 Burpees  Strength: (20:00)
Push Press 5x5 (building) Metcon: For Time (17:00) “Rx” 10 Strict Press (95/65) 10 Strict Pull-up 20 Push Press (95/65) 20 C2B Pull-ups 30 Push Jerk (95/65) 30 Kipping Pull-ups At 12:00.... 5 attempts to complete a Max Unbroken Double Under Set (5min time cap) *Score = the most reps completed in one set Scaled: (Presses = Reduce weight / Pull-Up progressions = Jumping Pull-Ups) Max Unbroken DUB Set in any remaining time (optional)  Strength: (20:00)
Back Squat % of 3RM 5@75% 3@85% Max reps @95% Metcon: For Time (15:00) 50 Cal Row 40 Toes to Bar 30 Front Squat (135/95) 20 Burpee Bar Hops  Partner Bear Complex
Teams of 2- Partners alternate after 1 full complex For time: 20 Bear Complex (95/65) Bear Complex = 7 unbroken sets of 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (behind the neck) *Movements may not be combined – no squat clean, no thruster, etc. (Scale- Reduce weight and/or use Hang Power Clean)  Strength (30 Minutes):
A. Bench Press 5x5 at heaviest weight from last week (or building) B. Dumbbell Pull-Over 3 x 10 (50/35) C. Monster Band Triceps Press Down 3 x 15 Met-Con: 10 Minutes Run 1 Mile Max Burpees in time remaining *Record Mile time, Score=Burpees (Scale - Opt #1 Finish the mile run/walk with 15 minute cap) (Scale - Opt #2 Replace run w/ 2000/1600M row or 1 Mile A-Bike)  Happy Thanksgiving!
Strength: (10:00) Build to Heavy Power Clean Metcon: Partner WOD 25AMRAP 20 Double Unders, 1 Power Clean (165/115) 20 Double Unders, 2 Power Cleans (165/115) 20 Double Unders, 3 Power Cleans (165/115) - Up by (1) Power Clean Until Finish Partners alternate after completing a full round Partner 1 does 20DU + 1PC then Partner 2 does 20DU + 1PC then P1 does 20 + 2PC then P2 does 20 + 2PC Continue this pattern until 25 mins has completed (Scale: Reduce PC weight and/or 40 Single unders)  Skill/Tech:
9EMOM Min 1: :40 HS Walk or Highest Progression Min 2: :40 Muscle Ups or Highest Progression Min 3: :40 Alt MB Rotational Toss Metcon: 10 Rounds :90 Work/ :90 Rest 10 KB Swings (53/35) 10 Abmat Sit-ups Max Cal Row ** Scale = less KBS and Sit Ups *Score is Cals from Rower* |
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November 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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“Natural History of Norway” (Copenhagen, 1752–3) Erik Pontoppidan, bishop of Bergen |
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