 LIFT / SKILL
E3MOM @ 15' 3 Position Power Clean (1-HH, 1-LH, 1-Ground) - Build To Heavy 5-10 Kip Swings or 20-30" Active Hang WOD 21-15-9 Front Squat (95/75 - 75/55) Must Clean bar from Floor Burpee Over Bar
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LIFT / SKILL
Review All Workout Movements T2B Deadlift Power Snatch Clean n Jerk WOD (RX) WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) + 15.1A 1-rep-max clean and jerk 6-minute time cap WOD (Scaled per CrossFit HQ) Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed + (15.1A Same as above) LIFT/SKILL 5' work - Dumbbell Squat Clean 5' work - Dumbbell Snatch PARTNER WODs A) 5' Alternating Dumbbell Snatch Ladder 12/15/20/25/30lbs P-1 does 1 rep/side, P-2 does 1 rep/side / P-1 Does 2 reps/side, P-2 does 2 reps/side. etc. Rest 2 Minutes B) 5' Man-Maker ladder 12/15/20/25/30lbs (follow same format as above)  LIFT / SKILL Behind Neck Push-Jerk Build to tough Triple in 8' WOD "Unbroken Focus" 20 UB Wall Ball @6/10/14/20# 20 UB KB Swings @ 53/35/26# 20 UB Box Jumps @ 24"/18"/12'' S/D Rest 2 min x 3 rounds  LIFT / SKILL E3MOM@15' Back Squat 5-5-5-5-5 Build to +5-10lbs from last week + EMOM@15' 5 Rounds Min 1 - Pistol Squat 3-5/Side Min 2 - Strict Chin-Ups (Reverse Grip) 4-6 reps Min 3- HSPU x 3-5 or Hand Stand Practice or Headstand Practice  LIFT/SKILL Double-Unders On a running 6 Minute Clock build to Max Unbroken Double Unders *** Rest 10-20 seconds after each run of 10 or more un broken **** WORKOUT OF THE DAY "2,222" For time complete 2K Row 200 Double Unders (S: 600 singles) 22 Burpees  Lift / Skill E3MOM @ 12' 4 x 5 Deadlifts (work on Mix Grip) Build to add 5-10lbs from last week *** While resting work on dead-hang, Kip-swing or pull-up 5-10 *** WOD 5 rounds 10 box jumps 24/20 10 push ups 10 Kettlebell swings 53/35  The Kraken Team hopes to see you all this evening at Hattie's Hat to wish a farewell to Richard as he leaves our team.
2014 CrossFit Open WORKOUT 14.4 - "Kraken Style" 4 Minutes Per Station - Complete the following and rest for remainder of time 60-calorie row 50 toes-to-bars (S: Hanging Leg/Knee Raise) 40 wall-ball shots, Rx: 20 lb. to 10-foot target / 14lb to 9-foot target 30 cleans Rx: 135/95 20 muscle-ups (S: 20 Pull-ups or Ring Rows + 20 Ring Dips)  |
Archives
December 2019
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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