S/T
5 Sets of 3-5 Pull-Up Negatives
MetCon
"Coe"
10 RFT
10 Thrusters (95/65)
10 Ring Push-Ups
5 Sets of 3-5 Pull-Up Negatives
MetCon
"Coe"
10 RFT
10 Thrusters (95/65)
10 Ring Push-Ups
 S/T
TGUs 10/s *Building to heavy weight MetCon 16 Min AMRAP 10 Front Squats (95/65) 8 Push-Press 6 Burpees over the Bar  S/T
4 x 5 Cleans *Building to a heavy set MetCon 5 RFT 5 HSPU 10 Power Cleans 15 Burpees 20 KBS 25 Wall Balls 30 Sit-Ups  S/T
4 x 400M Run *2-3 Min Rest Between Sets MetCon 20 Min AMRAP 3 Wall Balls (20/14) 3 Burpees 3 Slam Balls *Add 3 reps each round  CrossFit Total
Best of 3 Attempts at each lift Score = 3 Weights Combined Back Squat Deadlift Strict Press *Compare with results from April 27   Partner WOD
For Time 400 M Run Together 100 See-Saw Back Squats 75 See-Saw Burpees 50 See-Saw Push-Ups 25 See-Saw Pull-Ups 400 M Run Together   Hero WOD
"Morrison" 50-40-30-20-10 Walls Balls (20/14) Box Jumps (24/18) KBS (20kg/16 kg)   S/T
Strict Press 10-7-5-3-3+ Building to heavy 3/3RM MetCon 15 Min AMRAP 15 OH Squats 15 Pull-Ups   S/T
Front Squat 10-7-5-3-3+ Building to heavy 3/3RM *Superset with 3-5 Pull-Up Negatives MetCon 16 Min EMOM Odd: 10 DB Thrusters, max burpees in remaining time Even: 10 KBS, max jump rope in remaining tim   S/T
12 Min EMOM Odd: 4-6 Ring Dips Even: 4-6 Ring Rows (hard foot position) MetCon 21-18-15-12-9-6 Wall Balls Box Jumps *Cash-Out: 800 M Run |
Archives
December 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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