Friday 09/04/150

 

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Mike

Strength – Accumulate 5 Minutes of planks on elbows

then

3 rounds (not for time)

10 Hollowrocks

10 Supermans

then

10 Minute AMRAP

5 Burpee Box Jumps (24/20)

10 Pullups

Thursday 09/03/150

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Morgan

30 Minute EMOM

1 Power Clean

1 Hang Squat Clean

1 Jerk

@70% of 1 RM Clean & Jerk. Score how many minutes you completed the complex

Wednesday 09/02/150

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Jenny

Deadlift – 10 Minute EMOM – 2 reps @65% 1RM

then

75 Kettlebell Swings (24/16)

Run 400m

75 Pushups

Run 400M

75 Goblet Lunges with Kettlebell (24/16)

Run 400m

Tuesday 09/01/150

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Chris K

Overhead Squat – 4×3 – Increase weight each set, work up to a 3 rep max

then

12-10-8-6-4-2

Hang Squat Snatch (95/65)

Chest to bar Pullups

Monday 08/31/150

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Kelsey – Breck Crest Half Marathon – 1st overall in her age group!!!!

Power – 15 Minutes to work up to a max height box jump from a seated position

then

3 Rounds

30 Wallballs (20/14)

100 Double Unders

20 Toes to Bar

Friday 08/28/150

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LO

Skill Strength – Squat Clean – 20 minutes to work on skill – for those more proficient work up to a 1RM

then

As far as possible in 6 Minutes

1 Squat Clean (135/95)

1 Toes to Bar

2 Squat Clean

2 Toes to Bar

3 Squat Clean

3 Toes to Bar

etc.

Thursday 08/27/150

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Push Jerk – 1 – 1 – 1 – 1 – 1

then

Every 2 Minutes for 20 Minutes

7 Shoulder to Overhead (155/105)

20 Double Unders

Wednesday 08/26/150

Dustin & Kinley

10 Minute AMRAP

7 Kettlebell Swings (32/20)

7 Box Jumps

Rest 5 Minutes

10 Minute AMRAP

7 Sumo Deadlift Highpull (32/20)

Pushups

Tuesday 08/25/150

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Bring Sally Up – Squats w/PVC pipe then Bring Sally Up – Planks (hands to elbows)

Then

400m Run

30 Thrusters (95/65)

30 Chest to Bar Pullups

400m Run

15 Thrusters

15 Chest to Bar Pullups

400m Run

Monday 08/24/150

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Liam demoing a wallwalk

CrossFit Total

1RM Back Squat

1RM Strict Press

1RM Deadlift

 

You have 3 official attempts for each

Warm up with 4 sets before starting your 3 working sets

Must be completed in the order above