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PARTNER WOD
for time: 200 DUs/500 SUs 100 RKBs (24/16) (FB: 28kg/24kg) 75 KB SDLHP 50 burpees While Partner A accumulates reps, Partner B must run .2 mi on the treadmill or row 400m. Switch roles after Partner B has finished the row/run, etc
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S/T
10 mins of movement prep for WOD -T2B practice -squat clean practice -OH squat mobility WOD 24 min EMOM Min 0:00-4:00 3 strict pullups (sc: banded pullups or ring row) Min 5:00-9:00 5 squat cleans (155/105) Min 10:00-14:00 10 T2B (sc: 7 T2B or hanging knee raises) Min 15:00-19:00 5 OH squats (155/105) Min 20:00-24:00 7 burpee box jumps (24/20) (FB: 10 burpee box jumps) S/T
A. Strict press 6 @ 60% 5 @ 65% 3 @ 75% 2 @ 80% then- 4x1 @ 92.5- 95% (or heaviest possible) WOD "Power Elizabeth" -10 min cap 21-15-9 power cleans (135/95) ring dips (sc: diamond pushups or feet-assisted dips) S/T
Superset 4 rounds: 4-6 back squats @ 70% :60 rest 10 supermans + 10 hollow rocks (or :10 hold) :60 rest WOD 35-25-15-5 wall balls (20/14) After each round, perform 5 burpees and a KB farmer's carry (Rx: 2x24kg, 2x20 or 16kg) 3x down and back the length of the gym (6 lengths total) S/T
10 mins to find 1RM KB TGU (that can be done on both sides) WOD 16 min AMRAP 10 deadlifts (135/85) 15 situps :20 HS hold/1 wall walk 25 DUs (sc: 15 DUs/10 attempts ) MEMORIAL DAY MURPH @ 10 AM
for time: 1 mi run 100 pullups (sc: jumping pullups or ring rows) 200 pushups 300 squats 1 mi run Rx: with weight vest (20/14) HALF-MURPH: .5 mi run 50 pullups 100 pushups 150 squats .5 mi run QUARTER-MURPH: .25 mi run 25 pullups 50 pushups 75 squats .25 mi run TEAM WOD
In a team of 3, complete a 10k row One partner rows at a time, switch after every 250m Athletes must complete 7 burpee box jumps before returning to the rower S/T
A. Strict press/push press/push jerk 4 sets @ 75% of strict press - perform AMRAP strict press + 3 push presses + 3 push jerks B. DB goblet (front) raises against wall 3 sets to fatigue WOD 21-15-9 HSPU (sc: pike pushups) V-ups RKBS (28/20kg) then .25m treadmill run S/T
A. Back squats Warm-up, then- 5 @ 70% 3-4 @ 80% 2 x AMRAP @ 85% WOD 5 rounds (NFT) 8 thrusters (125/85) 9 cal row/6 cal AB/25 DUs (choose) 1:00 rest S/T
A. 15 mins to warm-up to 80-85% of 1RM squat snatch B. 8 min EMOM @ weight above or less -1 (squat) snatch -1 (squat) hang snatch WOD for time: 30 burpees 40 USA KB swings (24/16) 50 butterfly situps 100 DUs (sc: 50/25 DUs) |
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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