Teams of 2, partners alternate full rounds
35 Min Cap 16 Rounds (each partner does 8), 12 DB snatch (50/35) 12 Burpee over dumbbell 12/9 cal bike or row sprint
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On a 30 minute running clock
"Jackie" 1000m Row 50 Thrusters (45/35) 30 Pull Ups (Sc: Jumping Chest 2 Bar) -Rest- At the 20 min mark 500m Row 25 DB Thrusters w/ 50/35# Dual DBs 15 Muscle Ups (Sc: Banded Ring MU or Box Muscle Up) Have fun with it! Strength: (20:00)
10 Minutes to complete 5x5 Overhead Squats (build in weight) 10 Minutes to complete 3x3 Snatch Balance at 65-75% of the last OHS weight hit (focus on speed under the bar; weight should be light enough for smooth, fast pull into squat snatch catch position) Metcon: 15 Min AMRAP 2 Muscle Ups (Ring or Bar) 4 HSPU (RX+ Strict) 6 Deadlifts (225/155) (RX+ 275/185) 8 Burpee Over Bar Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows HSPU→ W/ Abmat → Pike Push Ups→ Z Press Strength / Skill (10:00)
Test Upper Pull Station Test Handstand Push-Up Work *** Let's see if we can get any PR's or 1sts from all the work we've been doing *** Metcon: 32 Min Cap (you might not finish) 100/80 Cal Row/Bike or 800M Run 100 DB box step over (35/25) (24/20) 100/80 Cal Bike/row or 800M Run (do something different) 100 Russian KB Swing (24K/16K) Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired) *Upper Pull Station 1 Peg Board Ascent 2-3 No Kip Muscle Ups 1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one) 4-6 Strict Pull Ups 1-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups 30 Seconds of Controlled Negative Pull Ups 10 Ring Rows Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired) **HSPU Work 10 Strict HSPU 3-6 HSPU 2 Wall Walks 10 Pike HSPU 10 Push Up (use a box if needed) (Strength: 20:00)
Pressing 2 Sets 5 Z Press 2 Sets 5 Strict Press 3 Sets 3 Push Press 3 Sets 1 Push/Split Jerk Build in weight each of the 10 sets Metcon: 15 min EMOM Min 1 40 Double Unders (Sc: :30 DU practice) Min 2 10 TTB (Sc. Lower reps on TTB. Knees 2 Chest) Min 3 10 Heavy Thrusters (115/85 Barbell or Dual 53/35# KBs) Strength: Back Squat (20:00)
Testing our 5RM after 6 weeks of Squat Waves Metcon: 16 Min EMOM Odd: 6 Burpee Pull Ups Even: 8 Power Cleans (135/95)) No priority today other than getting some kind of work in. See all options below
A. Wod Teams of 2, one working at a time, split reps as desired 30 Min AMRAP 50 Burpees 40 Dumbbell Front Rack or Suit-Case Hold Lunges (40/30) 50 Dumbbell Bent-Over-Row 30 Dumbbell Hang Power Cleans (40/30) 50 Dumbbell Push-Press (40/230) 20 Dumbbell Front Rack Squats B. Classes (TRX w/ Mike 8:00-9:00am ($5.00), Cardio Kick-Boxing 9:30-10:25am, Yoga 7:10-8:20am, Cycling 8:15-9:15am & 9:30-10:30am, Yoga 12:15-1:45pm,) No priority today other than getting some kind of work in. See all options below...
A. CrossFit Open 20.5'ish 30 Min to complete in any order (the open was 20 min) 40 muscle ups (Scale: 60 TRX Row + 60 Push-Ups or 80 Burpees) 80 cal row 120 wall balls *** Rowing can be done on the mezzanine, Wall-Balls can be done in TRX or Personal Training Studio, TRX Rows can be done in TRX or Personal Training Studio, Push-ups and Burpees can be done anywhere. *** B. Early AM Classes (RISE w/ Trainer Alexis 5:30-56:30am ($5.00), YOGA 6:00-7:10am, Cycling 6:15-7:00am_ Mid-Morning Classes (Gentle Yoga 9:15-10:15am, Yoga 10:30-11:45am, Cycling 9:30-10:25am) Evening Classes (Boot-Camp w/ Coach Kyle 5:30-6:30pm) SNATCH IS THE PRIORITY TODAY HOWEVER, IF YOU'RE NOT CONFIDENT WITH THIS LIFT, PLEASE WAIT UNTIL NEXT WEEK AND SUPPLEMENT WITH PUSH-PRESS OPTION...
Strength: A. 18 minutes Testing 1RM Squat Snatch B. 5 x 5 Push-Press building in weight. A. Met-Con 15 Min EMOM 1 - 10 Plank Row (5/Arm) (50/35) 2 - 10 Box Jumps (24/20) 3 - MAX Reps of Single-Arm DB Alt. Box Step Ups (50/35lb) (24/20") *** Personal Training Studio, TRX Studio or, bring equipment out onto the carpeted area *** B. Early AM Classes (Yoga 6:00-7:00AM & 7:10-8:00AM, Cycling 6:15-7:00AM & 7:30-8:15AM) Mid-Morning Classes (Body Pump 8:15-9:15AM, Cycling 9:30-10:25AM) Evening Classes (Body Pump 5:30-6:25PM, Body Combat 7:35- 8:25PM, Yoga 5:15-6:15PM, Cycling 5:45-6:45 & 7:00-7:45PM) No priority today other than getting some kind of work in. See all options below
A. WOD On a 34 Minute Running-Clock: 0-10 minutes to Run 1600M (1 Mile) + AMRAP Alternating Snatch (50/35) (Sc: Run AFAP in 8 Minutes) 10-15 rest then 15-23 Run 1200M (.75 Miles) + AMRAP Single-Arm Dumbbell Hang Clean n Jerk (50/35) (Sc: Run AFAP in 6 minutes) *** do not alternate Hand CnJ but try to keep reps balanced beteween R/L **** 23-28 rest then 28 to 34 Run 800M (.5 Miles) + AMRAP Burpees (Sc: Run AFAP in 4 minutes) B. Earling AM Classes (Yoga 6:00-7:10am, Cycling 6:15-7:00am, RISE w/ Trainer Alexis 5:30-6:30am ($5.00), Mid-Morning Classes (Boot-Camp w/ Coach Kyle 9:30-10:30am, Yoga 10:30-11:45am, Cycling 9:30-10:25am) Evening Classes (Boot_Camp w/ Coach Kyle 5:30-6:30pm, Cycling 5:30-6:25pm & 6:35-7:30pm, Yoga 6:30-7:20pm, BodyPump 6:35- 7:25pm) |
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |