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Strength:
Every 2 Minutes x 5 Sets - 10/Leg Bulgarian Split Squat (added weight optional) - 12 Elevated (feet) or Hand-Release Push-Ups Met-Con: AMRAP x 10 Minutes Reps of 2, 4, 6, 8, etc..... - Alternating Pistol Squat (Scale to chair or couch, Step-Ups or Lunges) - Burpee + Tuck Jump
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A. 9 Minute EMOM
Minute 1: 20 Hollow Body Rocks Minute 2: 2 Wall-Walks or 4 Inchworm w/ Push-Ups Minute 3: :40 Wall Sit B 5 Rounds For Time of.... 10 Handstand Shoulder Taps (5/side) or Full Plank with Shoulder Taps (10/side) 15/Side Sit - Throughs 20 Alternating Jump Lunges (Sc: no jumping or, Single-Leg Glute Bridge) *Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.  Team WOD
Teams of 3 For Time (35:00 Cap) One person works at a time "DT" (5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105) 100/70 Cal Bike "DT" (5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105) 100/70 Cal Bike "DT" (5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105) Strength:
Bench Press Accessories, 10-12 Mins, Perform as Superset 1a) 4x8ea Single Arm DB Bench Press 1b) Max Ring Dips (Sc: Banded or 1-leg assist) Metcon: Hero WOD Morrison (30:00 min cap) 50-40-30-20-10 Wall Balls Box Jumps KB Swings Strength:
0-8 Mins - Build to 82%-85% of 1RM Squat Snatch 8-20 Mins - Every 2 Mins (6 Sets) Complete the Following: 1 Squat Snatch 1 Below the Knee Hang Squat Snatch 1 Hang Squat Snatch Metcon: 7 MIN AMRAP Ascending Ladder of: HSPU (Sc. Highest progression (2 Ab-Mat max) or Pike Push-Ups) C2B (Sc. Jumping C2B) 2-4-6-8-10…. |
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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