1.) Every 2 minutes for 10 minutes 5 Split Jerk Strict Press
note: power clean -> split jerk -> 5 strict press for split position -> stand up out of the split (front leg/rear)
2.) DayZero
3 rounds for time
30 Kettle Bell Swings 2/1.5 pood
20m KB Overhead Walking Lunge (10m each arm)
50 Air Squat
Note:Russian American ? KB swing
*3.) Every 2 minutes for 14 minutes 2 Clean from Blocks @ Hang Position Start @ 70% add load every other round
*4.) for time:
10-20-30
Strict Handstand Push-ups
Chest to Bar Pull-ups
GHD Sit-ups
note: goal is UB to very minimal sets so breathe and rest as needed.
*5.) With a partner
20 minute EMOM switching every minute:
10/7 Assault Bike
20m Sled Push 3×45/2×45
note: get on the assault bike and set prior to min starting. ball to wall.
note: power clean -> split jerk -> 5 strict press for split position -> stand up out of the split (front leg/rear)
2.) DayZero
3 rounds for time
30 Kettle Bell Swings 2/1.5 pood
20m KB Overhead Walking Lunge (10m each arm)
50 Air Squat
Note:
*3.) Every 2 minutes for 14 minutes 2 Clean from Blocks @ Hang Position Start @ 70% add load every other round
*4.) for time:
10-20-30
Strict Handstand Push-ups
Chest to Bar Pull-ups
GHD Sit-ups
note: goal is UB to very minimal sets so breathe and rest as needed.
*5.) With a partner
20 minute EMOM switching every minute:
10/7 Assault Bike
20m Sled Push 3×45/2×45
note: get on the assault bike and set prior to min starting. ball to wall.
You must login above to log your score
Amanda Zeamer
11:43
26# kb American swings abs squats unbroken. Split jerk press at 50#. Cleans at 105#. Hspu odd box, pull ups, and ghds done. 5x400m complete
15
0
Angel Anderson
12:23
18# KB (thanks impinged rotator cuff! 🙄) SJSP @55# 10-20-30 done. Sub push-ups for HSPUs. Clean EC @90#
2
0
Ashley Bourgeois
14:40 26# KB
50# split jerk SP.. front squat holds and pull up practice after
7
0
Bill Binsfeld
21:54
Rx for 1st Rd, 53# for 2&3. Thought after last week this would be my week. Guess not.
9
0
Brian Toole
14:20. 30lb KB
65# split jerk press
15
2
Yes. I will contact you next time.
GLAD to see you back. A few stitches will not set you 3 wks back ever again right? (!) You WILL contact me. 😊👊💪
Bruce Hoffort
2 rds + KB swings + 1/2 lunges
35 lb KB throughout 75# strict presses (elbow)
17
0
Cassie Christianson
13:51 1.5 pood for swings 1 pood for ohl (rest on shoulder for right arm)
85# clean/strict press stuff
3
0
Grant Soletski
95 Press workout ???
Swung 2 pood oh lunged 1 pood Air squatted as Rxd. My shoulder Mobility is something out of a scary children's book but if it wasn't that would have been more funner.
2
0
james macco
All but 3 skwats @ time cap. 1.5 pood
Up to 115# @ 4 reps for complex That was 🌶 🔥
17
5
Jenni Phillips
Preparatory, CD1, CD2, and muscle failure drills (PU & SU) 🙃
Only one who didn't break a sweat- thanks crossfit 🙂🙂
7
0
Kate Mantz
13:07 (18# kb, no full lunges or squats)
45# split strict presses
15
1
#Lovethatknee
Laura VanderKelen
14:56 53# 🇺🇸 swings 35# lunges
65# clean/jerk/strict complex; 50 strict ghds
5
0
Lauren Kalil
13:38 35#
SP 70#... EC partner only 10 mins, 10-20-30 normal HSPU, butterfly PU and GHDS
13
0
Paula Soletski
36 of 50 squats at cap but finished all 50. Kbs wing 35#, oh26#.65# max split press.
18
0
Pauly VanderKelen
16:04
Musculature around the top of my kneecaps is still strained which made for uncomfortable lunges & squats / 1.) All rounds @ 115# felt good / *4.) complete in 18:53 - Strict HSPU in sets of 10s,5s,3s,2s / C2B in sets of 10s & 5s / UB GHDSUs.
0
0
Scott Herber
Finished, 12ish min didn't look at clock
Up to 95# press
13
3
Theresa Rosenquist
13:50**
**Scl'd w/: #18 KB, SA-S & sq to == SpJk/SP: #40. Pre: MOBility& pre-hab,Post: Plank 50's
11
0
Yvonne Otero
2 rds + 21 squats, 35#KB, 9#lunge. That was hard, I couldn't decide what the worst part was...
^30# Split jerk press
15
0