 S/T
Build to a heavy 5 Rep Push Pess Metcon 2 Rounds 500m Row 50 Pushups 50 Box Jumps Accessory 2x10 Lateral Raise 2x10 Rear Delt Raise
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 S/T
Build to a heavy 5 rep Back Squat Then 3xmax Chin-ups Metcon For time: 21 Hang Power Cleans (95/65) 50 Double Unders 400m Run 15 Hang Power Cleans 40 Double Unders 200m Run 9 Hang Power Cleans 30 Double Unders 100m Run  Metcon
For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (24kg/16kg) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats  S/T
Snatch retest Work to a heay 1RM 25 minute cap Then 5x5 Bench Press building to 5RM Metcon "Karen" For Time 150 Wallballs  S/T
1 mile for time Metcon For time: 100 sit-ups 80 double unders 60 toes to bar 40 double unders 20 tuck-Ups 1:00 hollow hold  S/T
Clean and Jerk retest Work to a heay 1RM Metcon For Time In teams of 2 50 Front Squats (165/110) alternating every 5reps 150 Box jumps Alternating every 10 reps 100 calorie row or bike alternating every 20 cal *25 Minute cap  S/T
15-12-9-6-3 HSPU Easy jog around OAC after each set Metcon 21-18-15-12 Chest to bar (s: banded pull-ups) Dumbell Push Press (35/20#) 50' DB front rack walking lunges (down & back x2)  S/T
Retest Push press Work to a heay 1RM Metcon For Time: 2k meter row 150 Double Unders (S: 300 single unders) 10 rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats *25 Minute Cap  Metcon
AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185) 6 Barbell Burpees Barbell Weight RX: 155/105, Scaled: 135/95, RX+: 225/155  S/T
Tall snatch High pull 5x6 EBB or no more than 65# Full squat snatch 3x2 work to 60-70% of 1RM Back squat 5x5 @ 75% Metcon Tabata each: Lunge jumps EBB OHP Calorie row * no additional rest b/w exercises score is running total for all 3 exercises |
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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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