3 Rounds of 20 Air Squat/ 20 AbMat Sit Ups + 1 minute rest + Sumo stretch
3 Rounds of 3 Power Cleans (heavy) + 90 seconds rest
3 Rounds of 15 Ring Push Ups + 2 minutes rest + Upward Facing Dog
3 Rounds of 12 Dead Lift (using max Power Clean…
https://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.png00Coach Izhttps://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.pngCoach Iz2010-12-08 18:20:272010-12-08 18:20:27NEW Club Record !
3 laps around the block
5 Rounds NFT of 3 K.B. Floor Press (heavy) + 30 Unbroken Swings (5 Burpee penalty every time the bell touches the mat) + Upward Facing Dog
3 RFT of 5 Hang Power Clean (heavy) 30 Push Ups
4 RFT of 20 V-Ups + 30 Double…
AMRAP in 3 minutes of Double Unders
AMRAP in 2 minutes of Air Squat
Take 8 minutes to work up to 1 rep max Hang Clean
5 RFT of 2 Hang Clean (85% 1RM)/ 8 Ring Rows + 30 seconds each Pigeon Pose/Sumo Stretch
6 RFT of 5 Back Squats (85% BW)/…
Sand Bag Get UP- AMRAP in 10 minutes
5 RFT of 40 K.B. Swing/20 Push Up + Samson stretch 30 seconds each X 2
3 RFT of 20 each Weighted Step Ups/ 10 each Renegade Row/50 Flutter Kicks + Upward Facing Dog 30 seconds each X 2
Sand Bag Run 3 Laps…
21-15-9 Reps for time of OverHead Squats and Ring Dips
Rest 3 minutes then:
100 Weighted Dead Bugs For Time
Post times for both efforts to comments.
Courtesy of CrossFit Inc
Do that seven times for one round.
Do 5 rounds total working up to your max.
Rest as needed between rounds.
Watch the Bear Complex .
Post loads to comments.
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
Post time to comments.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security…
Get outside and enjoy this beautiful day! And get ready for another week of awesome workouts before Thanksgiving! Hit it hard now, and then take Thanksgiving off and stuff yourself silly.
Thanks to everyone who came out yesterday, it…
https://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.png00Coach Izhttps://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.pngCoach Iz2010-11-21 13:10:482010-11-21 13:10:48Rest Day 11/21/10