We will be doing 19.2 on Friday night at 7pm! Bring a drink or snack and come out for some fun.
T2B practice
Five AMRAPs in 24 minutes:
4 min AMRAP
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
12 Deadlifts
1 minute Rest, then repeat (5 times total)
We will be doing 19.2 on Friday night at 7pm! Bring a drink or snack and come out for some fun.
3000m Partner Row. One works one hold plate 45/35
Divide row as follows.
500-400-300-200-100. Partners switch after each distance.
40-30-20-10
Wallballs (20/14)
Box Jump Overs (24/20)
11 EMOM
1 Squat Snatch + 1 Hang Squat Snatch
15 AMRAP
15/9 Cal Bike
12 C2B
9 double DB Clean and Jerks (50/35s)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Take about 15 minutes for each to work to a heavy for the day. Score is total weight of all 3 lifts combined.
Shoulder press= strict press
Teams of 3
100 Deadlifts (95/65)
80 Hang Power Cleans
60 Front Squats
40 Push Jerks
20 Thrusters
One athlete works at a time.
Every minute on the minute, stop and all 3 athletes complete 5 burpees.
This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.
15 AMRAP
19 wall balls (20/14)
19 cal row
This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.
HSPU
Scales for HSPU. Work to kicking up on wall.
For those who have strict and kipping HSPU, work to a max deficit HSPU.
25 EMOM (30 sec work/30 sec rest)
1 – Air squat to target – whatever puts athlete where hip crease is below top of the knee
2 – DB hang snatch (50/35)
3 – Flutter kicks
4 – Box step (30/24)
5 – T2B
This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups
15 min AMRAP (as many rounds/reps as possible):
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)
This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.
Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row
On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row
On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row
18 min AMRAP:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
24 EMOM (30sec work/30 sec rest)
Battle rope
Tire flip
Sled push
Burpees
Fast feet to slam ball
Sprints
