FITNESS 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS 1RM Push Jerk (15min Cap) “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 OR Complete as many rounds as possible in 17 minutes of: 400m Run Then 3 rounds of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 PERFORMANCE Tall Snatch 3×3 Snatch 1RM Post […]
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FITNESS “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS 16minutes to find a 1RM Front Squat “Fran” 21-15-9 for time of: Thruster 42.5/30 Pull Ups 15 minute time cap. PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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Rest Day
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Complete as many reps as possible in 18 minutes of: 200m Run – Athlete 1 200m Run – Athlete 2 12 Hang Power Clean 50/35 12 Push Press 50/35 200m Run – Athlete 1 200m Run – Athlete 2 15 Hang Power Clean 50/35 15 Push Press 50/35 200m Run – Athlete 1 200m Run […]
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FITNESS 5 sets of: 8 Incline Dumbbell Press + 5 Strict Pull Ups/8 Ring Rows Complete as many reps as possible in 13 minutes of: 60 Box Jumps 50 Thrusters 20/15 40 Toes to Bar PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Back Rack Lunges Reverse Step 4×10 (Each Leg) 5 rounds for time of: 18 Kettlebell Swings 24/16 9 Shoulder to Overhead 42.5/30 9 Bar Facing Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Complete 6 rounds of: 400m Run + 50 Double Unders Rest 1 minute between rounds PERFORMANCE Dip Clean 3×3 Clean and Jerk (1@85% 1@90%)x3 Increase each round Hang Power Snatch 4×2@85% Clean Pull 4×2@105% Post load and scores to the whiteboard.
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