Strength/Skill: Overhead Squat - work up to a heavy single Then MaxReps @ 60% Conditioning - For Time: 300 25 PullUps 50 Deadlifts @ 60/40 50 PushUps 50 Box Jumps 50 Situps 50 Single Arm Clean & Press w Kettlebell 16/12 25 PullUps *20min CAP
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Strength MaxReps: Shoulder Press (60/40) L PullUps Shoulder Press (50/35) Chest to Bar PullUps Shoulder Press (40/30) Strict PullUps Shoulder Press (30/20) PullUps *resting 2 minutes between efforts; Conditioning: Open Workout 12.1: AMRAP7: Burpees; Strength/Skill:
3 SuperSets with Partner - Farmer's Walk - max distance; - High Plank Hold*; *Partner 1 performs Farmer's Walk - Partner 2 hold Plank WOD: For Time: 50 Deadlifts; 40 Hang Power Cleans; 30 Front Squats; 20 STOH; 10 Thrusters; *EMOM 3 Burpees; Strength/Skill:
3 SuperSets - Bench Press @ 75% BW - max reps; - Strict ChinUps x max reps; WOD: For Time: Buy-In: 20 PushUps - 30-20-10: - Overhead BB Lunges; - Power Cleans; - SitUps; Cash-Out: 20 Thrusters; |
AuthorCrossFit Antrim Archives
September 2016
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