DON’T FORGET TO ENTER YOUR 19.1 SCORE. Using 50% of your Clean & Jerk Weight 3 Push Press + 1 Push Jerk 3 Push Press + 2 Push Jerk 3 Push Press + 3 Push Jerk 3 Push Press +… Read more »
High Hang Pulls From Position 3 8-8-8 Link reps together. Power Snatch 3-3-3-3-3 @ 60-70% 10 Rounds 3 Lengths (150ft) Shuttle Run Rest 30 Seconds Cash Out 3×30 Push-Ups
Have You Signed Up For The Open? https://games.crossfit.com/video/open-registration-live/open Sarah’s Goodbye Work Out 23 Min AMRAP w/ a partner Split reps however you like but only one person working at a time. 23 Min because Sarah was born on the 23rd… Read more »
Strict Press 5-5-5-5-5 12 Min Alternating EMOM Odd – 10 Deadlifts @ 60% Even – 2 Wall Walks 5 Min Interval (Run 2 heats) 30 Second On, 30 Second Off Max Effort Row Cash Out Strict Pull-Ups 5-5-5 Accumulate 3 Min Active… Read more »
Open Prep 14.5/16.5 https://games.crossfit.com/workouts/open/2016#workoutsTab5 For Time: 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees Run in 2 heats and judge your partner.
Heavy Squat Clean (Downstairs) 15 Min to Work to a Heavy Squat Clean 12 Min EMOM Using 70% of Your Heavy Squat 1 Squat Clean + 1 Front Squat + 1 Jerk For Time: 5 x 500m Row Rest 1:1… Read more »
For Time: 3 Rounds 14 Alternating Hang Dumbbell Snatches 50/35 30 Double Unders 1 Min Rest 3 Rounds 20 Med Ball Cleans 20/14 20 Ab Mat Sit-Ups 1 Min Rest 3 Rounds 20 Push-Ups 20 Pull-Ups Cash Out 30 Bent… Read more »
Snatch Grip Deadlift (Be sure to hit position 1,2 & 3 before fully standing up) 8-8-8 High Hang Squat Snatch 4-4-4-4 For Time: 7 Rounds 7 Knees to Elbow 7 Burpees Cash Out 50 Candle Sticks
5 Min EMOM 3 Back Step Lunges per leg from the rack Back Squat 10-10-10 @ 60-70 % For Time: 21-15-9 Shoulder to Overhead 115/85 Box Jumps 24/20 Cash Out 5-5-5-5 Strict Pull-Ups
X Warrior Challenge Discount code available for heat times on June 8th.
20 Rep Back Squat
Using the weight you completed 20 reps with on Tuesday add 5-10lbs or repeat the same weight.
Every 90 seconds for 2 rounds with 30 second rest w/ partner
Partner A) Max Calorie Row
Partner B) Deadlift Hold 225/155
Can not row unless the bar is being held.
Partner A) Holds Plank
Partner B) Burpees Over Partner
Burpees can only happen when partner A is in a plank.
Partner A) Max Wall Balls 20/14
Partner B) Holds Kettlebells In Front Rack 53/35
Wall Balls can only happen when partner B is holding kettlebell in front rack.
Partner A) Holds Overhead Squat W/Dowel
Partner B) Toes-To-Bar
Switch for round 2.