 Strength: (25:00)
Back Squat 3RM Metcon: (9:00) Tabata = 8x :20 work/:10 rest Tabata Wall Balls (20/14) Rest 1 min Tabata Burpee to Plate (25)
0 Comments
 Partner Workout:
35 Minute AMRAP 2 rope climbs (Sc. Floor to Stand) 4 Wall Walks 6 Burpee Box Jump 8 KB "Tater" /Flip-Squats (Sc. Goblet Squat) (20K/12K) 10 Synchro Jumping Jacks then 4 Rope Climbs 6 Wall Walks 8 Burpee Box Jump 10 "Taters" / Flip-Squats 12 Synchro-Jacks then 6,8,10,12,14 and keep adding 2 reps every round (Score is highest Jumping Jack number + additional reps)  S/T:
9EMOM Min 1: :40 HS Walk or Kick Ups>HS Hold Min 2: :40 MB Russian Twists Min 3: :40 Alt Pistols or 10 reps Metcon: 20AMRAP 30 Cal Row 30 Step-Ups 400M Run 30 Sit-Ups 30 Lunges  Strength:
A. 8EMOM 1 Squat Snatch (practice- build to moderate, work on tech.) Rest 2mins B. 8EMOM 1 Power Clean (practice- build to moderate, work on tech.) “Fundamentl Option” Front Squat 5x5 (building) Hang Power Clean 5x5 Metcon: 12EMOM Min 1: :30 Russian KBS (53/35) Min 2: :30 DUs Min 3: :30 Toes To Bar  Strength: (20:00)
1 Push Jerk + 1 Split Jerk x 7 sets (building) *Off Rack “Fundamental Option” Push Press 5x5 (70%) (building) Metcon: For Time (15:00) “RX” 3 Rounds 10 HSPU 10 Alt DB Snatch (50/35) 500/400M Row “Intermediate” 3 Rounds 5 HSPU (Sc. No more than 2 Ab-Mats asst.) 10 Alt DB Snatch (50/35)(35/20) 500/400M Row “Scaled It. Nailed it!” 3 Rounds 10 1-Arm DB Press (5/Arm) 10 Alt DB Snatch 500/400M Row  Strength: (20:00)
Back Squat 5x5 (70%) *superset with Strict Pull-Ups 5x5 Metcon: “RX” 12AMRAP 40 Wall Balls (20/14) 30 Cal Row 20 Burpees 10 Pull-Ups “Fundamental” 12AMRAP 30 Wall Balls 20 Cal Row 10 Burpees 5 Pull-Ups (Sc.10 Jumping Pull-ups)  Teams of 2
0-12 Minutes Buy in: 1,000/800m row (partners split as desired. 1,000m for m/m 800 for f/f) In remaining time AMRAP of: 3 Deadlift (135/95) 2 Hang power cleans (135/95) 1 Thruster (135/95) 12-14 Minutes Rest 14-26 Minutes Buy in: 1,000/800m row In remaining time AMRAP of: 3 STO (135/95) 2 Front Squat (135/95) 1 Power Clean (135/95) *partners split row as desired- 1,000m for m/m 800 for f/f **partners alternate full rounds *** if not barbell experience, use dumbbells |
Archives
November 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
|
 |
RSS Feed