Wednesday 160914
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So handy to have the ambulance close by...
Squat Clean 5x2
15 Rounds for time:
2 Power Cleans, 205#
10 Wall Balls, 20#
Tuesday 160913
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8 rounds, each for time of:
Run 400m
5 Front Squats, heavy
Rest 1:00
Monday 160912
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Foundry Family
EMOM for 10:00
2 Sandbag Throw over Shoulder
AMRAP in 15:00:
20 KB Swings, 53#
15 Pull Ups
10 Box Jumps, 24"
Friday 160809
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CrossFit Games Open 16.4
AMRAP in 13:00:
55 Deadlift, 225#
55 Wall Ball, 20#
55 Row Cal
55 Handstand Push Ups
Try to beat your score from earlier this year. Red=RX, Green=Scale 1, Blue=Scale 2.
Scale 1:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses
Men deadlift 185 lb. and throw 20-lb. ball to 10-ft. target and push press 95lb. Women deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65#.
Scale 2:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Thursday 160908
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CrossFit Camping
Push Press 5x3
AMRAP in 15:00:
10 Wall Ball, 20#
10 Toes to Bar
10 Box Jumps, 24"