CrossFit
10-1 of: cal. Anything Strict Pull-Ups HSPU or DB Strict Press (50/35's) DB Hang Power Cleans (50/35's) DB Deadlift (50/35's) Sweat-X 30 sec work/ 30 sec rest: 5x Row 5x Russian KB Swings 5x AirBike 5x Rope Slams 5x Abmat Sit-Ups
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CrossFit
Build to Heavy: 1 Squat Snatch + 2 OH Squats followed by… In Partners for Time: 40 Power Snatches (95/65) 30 Lateral Barbell Burpees 40 Overhead Squats (95/65) 30 Lateral Barbell Burpees 40 Squat Snatches (95/65) 30 Lateral Barbell Burpees *divide reps as desired Open Prep 1. Strict Handstand Push-ups 18 Strict Handstand Push-ups, Rest 1:00 16 Strict Handstand Push-ups, Rest :45 14 Strict Handstand Push-ups, Rest :30 12 Strict Handstand Push-ups, Rest :15 10 Strict Handstand Push-ups 2. Conditioning For Time: 20 Power Snatches (115/85) 20 Barbell-Facing Burpees 20 Overhead Squats (115/85) 20 Barbell-Facing Burpees 20 Squat Snatches (115/85) or complete this as the class wod instead 3. Midline 3 Sets, Not For Time: 10 Glute Ham Raises 20 GHD Sit-Ups 10 Hip and Back Extensions 20 Empty Barbell Good Mornings Sunday December 31st: |
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March 2020
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