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Open Workout 14.5
For time: 21-18-15-12-9-6-3 reps of: - Thrusters; - Burpees;* * burpee must be performed perpendicular to and facing the barbell. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
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Stability:
4 sets (alternating): - Superman Holds – 15sec on / 15 sec rest; - Iron Man Holds – 15 sec on / 15 sec rest; WOD: A): EMOM10: - 5 Burpees; - 5 Barbell PushUps; B): For Time ( 8 min CAP): - 30 Power Cleans ( 40/30 ); - 30 PullUps; - 30 Wall2Walls; Finisher for time: - 30 Thrusters (40/30); Strength:
- Front Squat - Establish a heavy single; EMOTM10: Alternating: - 3 Pause Front Squats @ 70% ( 2 secs at bottom ); - 20 second Hollow Hold; Conditioning - 14 Minutes to get as far as possible: - 10 Power Cleans ( 40/30 ) - 20 Back Squats; - 30 Toes To Bar; - 40 Walking Lunges; - 50 Burpees; - 60 Air Squats; - 70 SitUps; Stability:
- Plank Holds - 3 x 60 secs; Strength: Deadlift - Every 30 seconds for 5 minutes: - 3 reps @ 60% 1RM; Conditioning: Helen: 3 Rounds For Time: - 22 x Wall2Walls; - 21 x Kettlebell Swings; - 12 x PullUps; Extra Credit: Max Rep PushUps; |
AuthorCrossFit Antrim Archives
September 2016
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