S/T
3x10 rope climbs (work with a partner)
Metcon
"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball shots
3x10 rope climbs (work with a partner)
Metcon
"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball shots
 S/T
5 rounds 5,6,7,8,9 strict HSPU (s: pike PU) 1 min moderate air bike or row Metcon EMOM for 12 minutes min 1:KB Swing min 2: bar muscle up (s: use bench to jump or C2B pull up) min 3: box jump Cashout Coach's choice mobility with remaining time  S/T
Work to a heavy single Full Snatch Then 3x2 @ 80% of today's single 3x3 OHS AHAP Metcon "Isabell" 30 Snatches for time (135/95) or 75% of your 1RM * Take the time you need to maintain healthy form throughout Cashout: 3x30 Hollow body rockers  S/T
10/s Turkish Get Ups Power clean warm-up drills Metcon 4:00 AMRAP 400m Run 15 Burpee over Bar Max power cleans (115/75) 4:00 Rest 4:00 AMRAP 400m Run 10 Burpee over Bar Max power cleans (135/95) 4:00 Rest 4:00 AMRAP 400m Run 5 Burpee over Bar Max Power cleans (155/115)  S/T
Work to a heavy single Full Clean Then 3x2 @ 80% of today's single 3x3 Front squat AHAP Metcon 3 Rounds NFT Max Strict pull-up or C2B (S: banded pull-up) Max kipping pull-up or C2B (S: jumping 1 minute rest 5 min AMRAP Wall Balls+ 20/14 to 11'/10' (or one ft higher than usual)  S/T
Push Press 3x6 Back off week. Use same weight as week 1 (6/5/17) 3x15 Strict hanging straight leg raises Metcon For time 24 Calorie Row 24 Box jump over 24/20 24 Power Snatch 24 Toes to Bar 24 Power Snatch 24 Box jump over 24/20 24 calorie row  S/T
"Fight Gone Bad" 3 Rounds, one minute at each station for total reps: Wall Ball 10ft target SDHP (can use KB DB for beginners) Box Jump Push Press (can use KB DB for beginners) Calorie Row 1min break  S/T
Full Squat Snatch Complex Below the knee+ Low hang+High Hang Work to a heavy weight Metcon 5 rounds 20 T2B 15 Deadlift 225/155 10 bar facing burpees Cashout 100 DU  S/T
5x2 Tempo Front squat 5551 <50% of 1RM 3x15 GHD back extensions Metcon AMRAP 12 min 3 Ground to Shoulder 1 rope climb 6 Ground to Shoulder 2 rope climb 9 Ground to Shoulder 3 rope climb 12 Ground to Shoulder 4 rope climb...etc  S/T:
Full Squat Clean Complex Below the knee+ Low hang+High Hang Work to a heavy weight Met-Con: 21*15*9 DB Hang Squat Clean HSPU (S:Z-PRESS) *.35 treadmill run or 2 laps around OAC |
Archives
December 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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