S/T
EMOM for 12 minutes
Even-7 Power Snatches
Odd-7 Burpees over the Bar
Metcon
For time
21-15-9
Box Jumps
Ring Dips
EMOM for 12 minutes
Even-7 Power Snatches
Odd-7 Burpees over the Bar
Metcon
For time
21-15-9
Box Jumps
Ring Dips
  S/T
EMOM 12: even-Deadlift x 3 reps, add weight each set odd- burpee pull-up x 4 MET-CON "DT" 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs) S/T
A.) 3 RDS NFT 5/s Xiaopeng 5/s windmill 10 PVC OHS @ rack B.) Snatch: warm up to mod weight (60-75%1RM) 8 minutes: 1 Power Snatch every :30 then 8 minutes: 1 Squat Snatch every :30 MET-CON 5 Rounds 3 OHS 6 Burpee over Bar 9/s lunge jumps   S/T
8 Min AMRAP 10/s switch grip single arm RKB swing 8 goblet squat jumps 5/direction Halo MET-CON Tabata the following in circuit Pistol squat Toes to bar Reverse goblet lunges Hallway plank drag (1 length, purple gliders on feet) Rope walk ups Push up+ rope pull (1 length)   Partner Workout
*One person works at a time. Rest while your partner works. Both partners complete all. 30 Goblet Squats 15 Wall Balls Back stair Farmer carry (down&up once=1 rep) 150 DUs /300 singles 30 Goblets 15 Burpees Back stair Farmer carry (down&up once=1 rep) 150 DUs /300 singles 30 Goblets 30 Push-ups Back stair Farmer carry (down&up once=1 rep) 30 V-ups 3x :60 reverse plank hold each  S/T
3 rds NFT 10 bucket tosses 10 PVC "rail" Front squats @rack MET-CON 7 Rounds for Time 5 Strict Chin-Up 5-10-15-20-15-10-5 Med Ball Squat Cleans *recover 3-5 min with clock still running 2 Rounds For Time: 800m Run, 15 Chin-Ups S/T
A.) 3 RDS NFT 10 Kip swings 10 straight leg raises (T2B) or windmill T2B 5 roll to burpee B.) Snatch grip Deadlift warm up to met-con weight (mod-5) MET-CON 5 rounds 5 Snatch Grip Deadlift 10 declining push up (feet up) 15 AKBS  S/T
Handstand conditioning 3 rounds NFT: 10 shoulder taps 10 handstand shrugs 5 HSPU (s: wall walk) 10 hollow body rockers w/ roll to 10 superman rockers & roll back 10 V-ups MET-CON Death by... calorie row OR 10m sprint (one length of floor)  S/T
Build to 1 RM Push Press MET-CON AMRAP 20 Minutes 10 Chest to Bar Pull ups 10 Ring Dips (s:box/bench) 10 lateral box jumps 20 calorie row 30 Wall Ball   S/T
Front racked Box Squats 5x5 building wt. Jump squats 3x5 @ 70% of above MET-CON In alternating fashion Front racked KB lateral box step ups 18-15-12-9-6-3 Rope climb 3-6-9-3-6-9 *KB wtd double leg lower 5x10 |
Archives
December 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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