1.) The Wire
3 rounds
3 rounds
50 Double Unders
30 Alternating Dumbbell Hang Power Clean & Jerk 50/35lb
20 GHD Sit-ups
*2.) 1-1-1-1-1 Push Jerk, establish session 1RM
note: rest as needed
note: rest as needed
*3.) 40β Sled Push 45/25lb
40β Sled Pull 90/45lb
Note: Use rig to support feet when pulling
*4.) 20 minute EMOM 1 Clean & Jerk @70%
*5.) 3 rounds
10 Bent-over Dumbbell Row, heavy (10 each arm)
15 Reverse Hyper
At Home
1.) 17 min AMRAP
8 Alt. Pistol Squats (single leg squat to your couch/chair)
8 Ninja Roll Ups
8 Handstand Pushups (donβt kick through your drywall, or put your knees on the couch and pike into handstand pushup position)
25 Jumping Jacks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side
1.) 17 min AMRAP
8 Alt. Pistol Squats (single leg squat to your couch/chair)
8 Ninja Roll Ups
8 Handstand Pushups (donβt kick through your drywall, or put your knees on the couch and pike into handstand pushup position)
25 Jumping Jacks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side
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Cody Stelmach
10:29 RX
Hit at least 35 unbroken DU all 3 rounds! Hell yeah π€
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I'm very excited to try and beat this time.
Grace Adler
11:33
30# DB. EC: 10 bent row 35#(2) 45#(2), 10 reverse hyper on ghd, 10 hip ext, 4 rounds
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Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200, failed @ 205#
2 rounds of 10 315# DL, 20 5.5" deficit HSPUs, 30 95# Front Squats from 3-15-20 complete in 10:33 / "The Wire" complete in 9:08.
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Theresa Rosenquist
ALL the Crossfitty things at home
3x{DKB step ups(#18)/L-sits/Gob Sq(#26)/HSH/GHHE/neg. Pull-ups. ->> 4x{150 SU/100 ft. SB carry (#65)/8T2B.
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