 S/T
5x5 Bench Press, add 5-10 lbs from last week Then 3xMax Strict Pull-ups Metcon 3 Rounds for time 20 Wallballs 20 Russian Twists 20 Toe Touches Aux 2x15 Glute Bridges 2x20 Side Bends
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 S/T
5x5 Deadlift, add 5-10 lbs from last week Metcon 3 Rounds for time 500m Row 40 Hollow Rocks :30 Dip Support 20 Box Jumps 10 Pistols Aux 3x12 Goblet Step-ups (each leg)  Plyos
4 rounds not for time 4 Seated Box Jumps 4 Consecutive Broad Jumps 10 Scissor Hops (each leg) Oly 5x3 Clean Pull, Heavy 5x3 Power Clean Aux Every :30 for 5 minutes 5-7 T2B  S/T
5x5 Push Press, add 5-10 lbs from last week Metcon 15 Minute AMRAP 10 Hang Power Snatches (75/55) 15 Sit-ups 20Front Rack Lunges (10 on each) Aux 3x8 Barbell bent over row  S/T
5x5 Back Squat (Add 5-10 lbs from last week) Then 3xMax Strict Chin-ups Metcon 21-15-9 Burpees AKBS *Run 400m after each set Aux 2x10 Single Leg RDL (each side) Partner WOD
For Time: 100-90-80-70-60-50-40-30-20-10 -Calories on Rower or Assault Bike -Burpees *Alternate every 10 reps  S/T
5x5 Bench Press, add 5-10 lbs from last week Then 3xMax Strict pull-ups Metcon 4 Rounds for time 10 Goblet Step Ups 10 Ring Rows 400m Run AUX 3x12 Elevated RDL 2x24 Crazy 8 Bicep Curls  S/T
5x5 Deadlift, add 5-10 lbs from last week Metcon 10 Minute Ladder by 2 Front Squat (95/65) HSPU Accessory 3x10 Alternating DB Bench, each arm 50 Dips in as few sets as possible (ring or stationary)  Plyos
3 rounds not for time 3 Continuous Broad Jumps 5 Kneeling Overhead Wallball Throws 5 Shin Hops (can scale with squat jumps) Metcon 12 Minute AMRAP 10 Alt DB Snatches 10 Box Jump Overs 100 Double Unders AUX Every :30 for 5 Minutes 4-6 T2B  S/T
5x5 Push Press, add 5-10 lbs from last week Metcon 10 Rounds for time 5 Power Cleans(95/65) 5 Thrusters 5 Burpess Over the Bar Aux 3x10 Singe arm DB row (Each arm) |
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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