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Strength/Skill:
Overhead Squat - work up to a heavy 5; WOD: A): Baby Nancy AMRAP9: - 15 x Overhead Squats (30/20); - 15 x Wall2Walls; B): ' 9 Minutes': - 60 sec: Front Squat (40/30); - 60 sec: Push Press; - 60 sec: High Plank Hold on Bar; - 60 sec: REST
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Strength/Skill:
- Strict Shoulder Press: find 10RM - Tabata: Hollow Rocks; Conditioning: In Partners: Partner A starts with Part 1, Partner B with Part 2. Then Alternate. Part 1: - 2 minutes Clean & Jerks (60/40); - 2 minutes Air Squats; - 2 minutes Burpees; Part 2: - 2 minutes Box Jumps; - 2 minutes Air Squats; - 2 minutes Burpees; Score is Total Reps; Strength:
- Back Squat: 5-4-3-2-1 Conditioning: For Time* Buy in: 300 Single Unders - 30 Deadlifts (40/30); - 30 Sit Ups; - 30 Power Cleans; - 30 Wall2Walls; - 30 Front Squat; - 30 Push Press; - 30 Push Ups; Cash Out: 300 Single Unders; *Each rest during a set = 1 Burpee. These are performed after set which contained the rest. Strength:
EMOM10 - In the same minute complete: - 5 Deadlifts @ 60% of 1RM - 5 Box Jumps; Conditioning: AMRAP8 - Increasing Rep Scheme, adding 2 each round: - 2 Thrusters (40/30); - 2 Lateral Bar Burpees; - 4 Thrusters; - 4 Lateral Bar Burpees etc etc..... Finisher: AMRAP2: - Barbell Push Ups ( Chest must touch bar) |
AuthorCrossFit Antrim Archives
September 2016
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