Conditioning…
3 rounds of:
2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 70/53lb
1:00 Rest
**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.
CrossFit South Atlanta |
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15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)
Conditioning… 3 rounds of: 2:00 ME Wall Walks** 2:00 ME OH Walking Lunges 115/75# 2:00 ME KB Swings 70/53lb 1:00 Rest **If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.
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Back Squat 1 Rm
Spend 20 minutes establishing a 1RM Back Squat Conditioning… "Anaconda" 21-15-9 Front Squats (135/95) Kettlebell Swings (70/53) 400m Run Iso-Stability..
1min Pillar hold 1min Alt. Reach Pillar 1min Side Plank (lt) 1min Side Plank (Rt) 1 min Dead Bug Hold 1 min 4 Way Dead Bug Rest 30 sec between efforts Then.. “TEDDY BEAR” A bear sequence is one time through a power clean/front squat/shoulder to overhead/back squat/shoulder to overhead. You may drop the bar after every sequence. “Baby Bear” (M:75#/W:55#) “Mama Bear” (M:95#/W:65#) “Papa Bear” (M:135#/W:95#) Complete the following for time: 5 bear sequences / 5 burpees over the bar 4 bear sequences / 10 burpees over the bar 3 bear sequences / 15 burpees over the bar 2 bear sequences / 20 burpees over the bar 1 bear sequence / 25 burpees over the bar *20 minute time cap Spend 20 Minutes on Mobility and Iso-stability
Then.. "Strict Press Biathalon" Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken Strict Presse (95/65) *200 Meter Penalty Run anytime the strict press is broken* Team Wod Tuesday!
"Team DT" Teams of 2, 5 rounds: 24 Deadlifts 18 Hang Power Cleans 12 Shoulder to Overhead Barbell Rx - 155/105 Strength…
Deadlift 3RM Conditioning.. 5 rounds: 8 Strict Toes-to-Bar 12 Medicine ball cleans (20,14) 16 Overhead walking lunges w/medball (20/14) Strength….
3,3,3,3,3 Over head squat Work to a heavy load Conditioning… "Jackie" 1000 Meter Row 50 Thrusters (45) 30 Pull-Ups Strength…
Strict press 3,3,3,3,3 start at 85% of your 5RM from 2 weeks ago Increase load each set Conditioning… "Burner" 100 Double-Unders 50 Strict Presses (95/65) * Every time you break the presses, 30 DU's Spend 20 minutes on mobility and Iso-stability
Then… "Eva" 5 rounds: 800 Meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups Strength..
20 minutes to establish a 1RM Clean & Jerk Conditioning.. Sprints Complete a total of Ten 30 yard sprints EMOM. |
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