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A. Split jerk Build to a heavy "2" (compare/try heavier than 4/02/18) B. 8 min EMOM 1 power clean + 2 jerks (can be split or push) at 75% of above WOD 4 RFT- 14 min cap 10 HSPU 20 med ball cleans (20/14) 30 situps
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 S/T
A. Deadlifts Spend 20 mins working up to 2 sets of 2-3 @ 87.5% then 2x6-8 @ 72.5% WOD 12 min EMOM Min 1: 20 DUs (30 SUs) then max effort pullups (sc: ring rows) Min 2: 5 burpees then max effort RKBs (28/20kg) etc. score is combined reps of pullups/ring rows and RKBs WOD
5K RUN Meet us at Magnuson Park at 9:30AM (official start time 10AM) at the beginning of the race wearing your Kraken gear! You can STILL register onsite if you haven't yet, just get there early enough to do it and bring cash or check only for payment.  S/T
A. Superset 3 rounds: Heavy KB armbar, 3/side :30 rest DB trap-3 raise, 5/side :30 rest B. Movement/standards for the WOD WOD "Russian Helen" 3 RFT 400m run (5k participants can row) 21 RKBs 12 pullups (sc: jumping pullups) *3 min rest* "Hang On, Elizabeth" 21-15-9 Hang power cleans (96/65) Ring dips (sc: assisted diamond pushups)  S/T
A. L-sit pullups/chin-ups 4 x 3-5 (sc: l-sit pull-up/chin-up negatives OR assisted strict pullups) B. Superset 4 rounds: :30 (or ME) ring support :30 rest :30 (or ME) hollow body hold :30 rest WOD Partner WOD Max calorie row between 2 partners in 12 mins Partners must switch every 15 cals (men) or 13 cals (women) CASHOUT (if time remains): 40 (total) "starfishes" https://www.youtube.com/watch?v=C48Zvw6NgUM  S/T
A. Superset 5 rounds: 5 DB weighted box step-ups/leg :60 rest 8-12 3--1-1 tempo pushups (scale/add weight if necessary) :60 rest WOD 14 min AMRAP 7 KB clean and jerks (left arm) (24kg/16kg) 7 OH KB alternating reverse lunges (left arm) 7 burpees 7 KB clean and jerks (right arm) 7 OH KB alternating reverse lunges (right arm) 7 butterfly sit-ups  S/T
A. Work up to a heavy complex of: 1 power snatch 1 hang snatch (squat) B. Snatch balance 3x3 (for technique if you're new to the movement-if you're experienced, go heavy!) WOD 12 min EMOM Min 1: 5-7 snatch-grip deadlifts (at complex weight above) Min 2: 10 T2B Min 3: 5 box jumps (24/18) + 5 burpees   S/T
A. Front squats 4x8-10 @ 2-5lb heavier than May 18th (70-75% of 1rm) WOD 1 RFT 60 DUs/120 SUs 50 USA KBs (24/16kg) 40 goblet squats 30 burpees 20 goblet reverse lunges 10 hand-release pushups *15 min cap* @10AM COMMUNITY WOD
"Trevor" Teams of 4 Complete For Time: 300 Pullups (sc: assisted pullups) 400 Pushups 500 Situps 600 Squats * Only 2 team members can work at a time. Finish each exercise in order before moving on as a team ** If teams are less than four, use 75/100/125/150 reps per person @11AM COACH M-TOP'S SEND-OFF WOD “The Kraken” (borrowed & adapted from Precision Crossfit) For time: 5 rounds 5 thrusters (105/75) 2 ring muscle-ups (sc: 5 C2B pullups for men, 5 pullups for women) 4 rounds 7 box jumps (24/18) 7 T2B 3 rounds 10 KB snatch (24/16kg) (5 left arm, 5 right arm) 10 goblet squats 2 rounds 15 KBS (24/16kg) 15 burpees 1 round 30 squat snatches (105/75)  S/T
A. BTN press (light) 3x8-10 B. Movements/standards for the workout WOD "150410" 5 RFT 20 wall balls 20 SDLHP (75/55) 20 box jumps (24/18) 20 push presses 20 cal row 1 min rest *time cap: 40 mins* |
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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