 S/T
Work to 1RM Front Squat MET-CON 4 Rounds for time: Bear crawl down hall & back 5 front squats @75% of Max today 10 Box Jumps 5 Burpees 10 Push-ups Front rack mobility drill See picture above
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 WARM UP
"Thunderstruck" burpee on every "Thunder" lyric MET-CON Partner "Murph" 1 mile run, 400m @ a time while A is running, B starts in on... 20 rounds of: 5 pull-ups 10 push-up 15 Air squat finish with partners running 1/2 mile each, together  S/T
Toes to bar drills and technique 3x10 each KB double leg lower arch body rockers hollow body rockers KB tuck up "T2B" 1 set of 10 hanging tucked T2B MET-CON 5 Rounds: 6 rope pull-ups 12 AKBS 200m row S/T
Floor press w/ partner building wt MET-CON 15-9-6 lateral box jump over pike push ups (off box) *1 minute rest 15-9-6 KB Thrusters T2B *1 minute rest 15-9-6 single leg jump rope (15/side) KB Sit up *1 minute WALL SIT   S/T
CROSSFIT TOTAL (30 min cap) Best of three attempts at each Back Squat Strict Press Deadlift Score is 3 weights combined MET-CON Tabata each of the following (3 rds) Wall Ball Hollow Body rock box jump renegade row   S/T
Pistol squat technique MET-CON AMRAP 15 15/12 calorie row 10/s KB snatch (s:DB snatch) 3 rope climbs Cash-out Tabata: abmat sit ups/superman hold   S/T:
10/s TGU MET-CON AMRAP 12 50 Double under 40 RKBS 30 muscle cleans 20 Ring row 10 Push-up After party! 2x 30 Wall ball sit ups ACTIVE RECOVERY DAY
choose either: 5,000m row 2 miles on Treadmill SUPER easy/restorative pace 20-25 min Mobility: Coaches choice. suggestions below Neck/T-spine https://youtu.be/nboERV7j00E Shin Muscles https://youtu.be/Q8vay90655Q IT-Band https://youtu.be/KdHah3xPx6E   S/T
EMOM 5 min ME Chest to Bar pull ups or pull-up hold MET-CON 2 Rounds 20 Overhead reverse lunges 20 Toes to Bar 1000m row After Party! 3 sets no rest 20 ab mat sit up/1min plank |
Archives
November 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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