 S/T
A. bench press 4x8-10 @ 70-75% B. DB bench pullover 3x10-12 WOD EMOM 12 Min Min 1: 15 USA KB swings (24/16kg) Min 2: 15/11 cal row Min 3: 3/3 DB snatch (50/35#) + 3 burpees
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 S/T
4x 5 Bear Complex (power clean, front squat, push press, back squat, push press from the back) *2 min rest between rounds-record highest weight used* WOD 3 rounds for time 15 pushups 15 thrusters (95/65) 15 T2B 15 wall balls (20/14)  PARTNER WOD
"Panic Breathing" For time: A. 600-500-400-300-200-100m row OR .3-.25.-.2-.15.-.1mi treadmill run B. Front Dbl Kettlebell Rack Hold (2x24/2x16 kg)' While Partner A rows/runs the given distance, Partner B is holding two KBs in the front rack position. They switch after Partner A is done. Both partners run/row each distance. 5 burpee penalty every time the KBs touch the floor before the row/run is over (to be done at the end of the workout).  S/T
A. Tabata "beat swings" (slow, controlled kips) B. Movements/standards for the WOD WOD "Filthy Fifty" (Compare to 1/8/18) For time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kettlebell Swings (24/16kg) 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Back Ext/Supermans 50 Wall Balls (20/14) 50 Burpees 50 DUs/150 SUs  S/T
A. Deadlifts 5x3 @80-85% B. KB farmer's carry hold (go heavy!) 2x1 min WOD E2MOM for 12 mins 5 deadlifts (225/175) 5/5 KB snatches (24/16kg) 5 burpees (FB: 7 reps of each)  Testing Day #4
S/T Find your 1RM Clean and Jerk (can be any variation of clean/jerk, as long as it's taken from the floor) WOD "Annie" 50-40-30-20-10 Double-Unders* Situps *sc: half the reps of DUs (25-20-15 etc...) only sub for single-unders (x3) if you can't hit a DU approx every 5 attempts  S/T
A. Superset 4 rounds: 3-5 ring dips/assisted ring dips :30 rest 3-5 tall box jumps (use the highest height you can for 3-5) :30 rest 3-5 wall walks :30 rest WOD for time: 500m row/.25mi run 2 rounds: 30 USA KBs (24/16) 30 skater jumps 30 handstand shoulder taps (sc: pike position, feet on box) then 500m row/.25mi run  S/T
A. Back squats @ 75% 5x5-7 (superset 10 back extensions b/w sets) WOD 5 RFT 6x25ft shuttle run 4 strict pullups (sc: band or RR) 12 goblet squats (24/16kg)* *(goblet squats to be performed under the pull-up bars to avoid colliding with runners!)  PARTNER WOD
*revisiting from 11/25/17* Complete with a partner, divide reps EMOM BOTH partners must stop and do 5 burpees (3 burpees if scaling) 80 Push Press (95/65) 80 RKB Swings (24/16kg) 80 Goblet Step-Ups (24/16kg) 80 BB SDLHP (95/65) 80 Russian Twists (45/25lb plate)  S/T
A. Front-rack reverse lunges 3x16 (total) B. Split jerk technique (in remaining time) 2-2-2-2... (light weight/PVC/EBB) WOD 18 Min EMOM Min 1: 7 wall balls (20/14) + 7 pushups Min 2: 10 box jumps (24/18) (FB: 15 box jumps) Min 3: 14/11 cal row etc. |
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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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