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Strength/Accessory-

E2MOM for 10 Min: (5 Rounds)

2 Power Cleans from floor with 2 second Pause @hip on each rep (use roughly 70-80% of 1RM, add 5-10# from last week)

6 Barbell Front squats @same weight

 

Part B

5 sets for max Reps

:30 seconds work- Calories Row 

:30 seconds rest

:30 seconds work- Calories Bike

:30 seconds rest

:30 seconds work – Overhead Squat w/empty Barbell 45/35

:30 seconds rest

Score is ALL reps and calories combined

Cascade Crossfit

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“Chipper”

800m Run

100- Double Unders

80- KB Swings 53/35

60- Wall Balls 20/14

40- Double Unders

20- Toes to Bar

(25 minute Time Cap)

Cascade Crossfit

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Strength/Accessory-

12 Min EMOM:

Min 1- 2 Power Snatch from floor with 2 second Pause @hip (reset reps)

Min 2- 10 D-ball squats @100/60#

Min 3- 6 Reverse crunchers hanging on pull-up bar

 

Part B

21-15-9

Burpees

Box Jumps 24/20

Calorie Assault Bike

Cascade Crossfit

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Strength/Accessory-

3 Rounds: NFT

6-10 Deadlifts @65% of 1RM

6 Bulgarian split squats to RDL’s per leg holding dumbbells (15/10# per hand)

 

Part B

15 minute AMRAP

20- Hang Power Clean 95/65

20/16- Cal Row

20- Push Press/Jerk 95/65

Cascade Crossfit

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Part A) learn how to rope climb

 

Part B)

20 minute EMOM:

12/10 Cal assault bike

15 wall balls to 10ft  (20/14)

1 Rope climb to 15ft (if efficient, try short rope, or 2 on regular rope)

3 manmakers* (35/15)

*manmaker = push-up, right arm row, left arm row, squat clean thruster.