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Plyos
3 Rounds 20 Tuck Jumps 10 Lunge Jumps (each leg) 30 Single Leg Skips with jump rope (each leg) Sprints 6x Sprints to the stop sign, walk back AUX EMOM for 5 Minutes Max T2B in 45 Seconds
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S/T
5x5 Push Press (add 5-10 lbs from last week) Metcon 12 Minute AMRAP 10 Bulgarian Goblet Split Squats (each leg) 10 Ring Dips Aux 3x15 Barbell Curls 100 Hollow Rocks  S/T
5x5 Back Squat (add 5-10 lbs from last week) Then 3xMax Strict Chin-ups Metcon 21-15-9 DB Snatches Burpee Box Jump Overs  Partner WOD
30 Minute AMRAP: 10 AKBS 10 Goblet Squats 10 T2B 10 Burpees 10 Pull-ups 400m Run (together) Partner A does 10 AKBS while B rests, then A rests while B does 10 swings, etc  Metcon
4 Rounds 2:00 on/2:00 off 10 Front Squats Max Cal Row Rest 5 Minutes *During 5 Minute rest, 20 Strict Pull-ups 4 Rounds 2:00 on/2:00 off .13 Sprint Max AKBS S/T Post Wod if Time Allows 5x5 Bench Press (add 5-10 lbs)  S/T
5x5 Deadlift (add 5-10 lbs) Metcon "Nancy" 5 Rounds For Time 400m Run 15 OH Squats (95/65) Aux 3x10 DB Incline Fly  Plyos
3 Rounds not for time 10 Squat Jumps 5 Broad Jumps 10 Dynamic Step ups (each leg) Metcon 20 Minute AMRAP 6 Candle Sticks 10 T2B 6 TGU 10 Deadlifts (135/95) Aux 100 Hollow Rocks  S/T
5x5 Push Press (add 5-10 lbs) Metcon 3 Rounds for Time 50 Double Unders 15 Horizontal Ring Rows 15 Box Jumps Aux 2x12 Bulgarian Split Squat  S/T
5x5 Back Squat, add 5-10 lb Then 3xMax Chin-ups Metcon 30 Clean and Jerks (135/950 EMOM, 3 Burpees Straight into 1 Mile Run All for time  Partner Wod
3 Rounds for time A-250m Row B-Double KB Front Rack Hold Switch and repeat *Each Partner Holds and Rows 3 times Then For Time 3 Rounds Each 21 AKBS 15 Toes to Bar 9 Box Jumps *One partner completes a round while the other rests. Each partner does three rounds. Then 30 Partner Leg Throws Each |
Archives
May 2017
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
WE'RE SOCIAL:“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”
“Natural History of Norway” (Copenhagen, 1752–3) Erik Pontoppidan, bishop of Bergen |
Ballard Neighborhood Seattle, WA 98107
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