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LIFT/ SKILL Back Squats e2mom 3@50/60/70x3 3 box jumps after each set WOD 12 minute amrap 6 deadlift @ 135/95 6 jumping lunge a leg 6 ring row CORE 3x1 minute planks 
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 LIFT/SKILL
Bent row 5x5 Good Morning 5x5 WOD 5 Rounds For Time of... 5 Push up 10 DB push press 300m Row *1 minute rest between rounds* 1. Endurance (Cardio/Respiratory) – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy. 3. Strength – the ability of a muscular unit, or combination of muscular units to apply force. 4. Flexibility – the ability to maximize the range of motion at a given joint. 5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed – the ability to minimize the time cycle of a repeated movement. 7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements. 8. Agility – the ability to minimize transition time from one movement pattern to another. 9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base. 10. Accuracy – the ability to control movement in a given direction or at a given intensity.  LIFT/SKILL
Hang Power Clean e2mom 3@50/60/70x3 WOD Fran 21-15-9 Thrusters 95/65 Pullups + 3 x 40 Medicine Ball Twist LIFT/SKILL
10' Light Snatch Work + WOD Prep WOD WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled: 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb.  LIFT/SKILL
10' Coaching on Dumbbell Squat Clean & Man-Maker PARTNER WOD 50 MAN-MAKERS for time * Reps evenly split among team-mates. One athlete works at a time.* * Teams of 3 increase to 75 reps and only two athletes work at once* + Mobility work - Coaches Choice LIFT/SKILL
EMOM @ 18' Min 1 - 5 Ring Dip or 3 - 5" Hold in Top Position + 1 Negative Min 2 - 3-5/s Pistol Squats Min 3 - 45" Candlestick Practice WOD 8' AMRAP 15 KB Swing (24k/16k) 10 Box Jump (24"/18") 5 Heaven & Hell Burpees LIFT/SKILL
E3MOM@15' Thruster - Build to moderate 3 reps (MAX weight would be Fran RX @ 95/65 with impeccable form) + 15 Kip Swings (Scale w/ feet on box) WOD "Jackie" 1000M Row 50 Thrusters (rx; 45/35lb bar) 30 Pull-Ups (Scale: Jumping Pull-Ups) LIFT/SKILL E2MOM @10' Barbell Strict Press - 5-5-3-3-3 Build to heavy 3 Reps WOD 4' AMRAP KB Renegade Row x 5/s (RX 16K/12K) V-Up or V-Tuck x 10 rest 2' 4'AMPRAP KB Suitcase Deadlift x 10 Push-Ups x 10 rest 2' 4'AMPRAP KB Push-Press x 10 Burpee x 5  LIFT/SKILL Front Squat Cluster Training * Cluster Training is way to manipulate your weight/rep scheme so that you can do additional reps with heavy weight to increase strength and muscle gain. 5(3x3)-15s w/ a 80% of 5RM
WOD Row x 400m @ 22-24 s/m pace Rest 2 Minutes x 3 Record best time.  |
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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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