Robin King | Cascade CrossFit
Skill:
10-Minute EMOM of:
2 Power Clean & Split Jerk* (RX: 95/65, ADV: 135/95)
*Alternate foot forward each rep.
Conditioning:
2-Rounds for time of:
12, 9, 6 reps of:
Alternating Dumbbell Snatch* (RX: 55/35)
Box Jumps (24″/20″)
Air Dyne/Row (Cal)
*Alternate left/right hand each rep
*Reps are 12, 9, 6, 12, 9, 6, time.
Strength:
5-Rounds of:
75′ Prowler Push
10 Perfect Push Ups
Conditioning:
For time:
1000m Row
then…
3-Rounds of:
15 Thrusters (Rx: 95/65, Adv: 135/95)
10 Chest-to-Bar Pull Ups
Plyometrics:
10-Rounds of:
5 Lateral Hops*
20-yard Sprint
Every :90
*Score is fastest round
*Lateral Sprint: Starting in athletic position, hop laterally over high hurdle or wall ball, land in good athletic position, immediately hop back over for reps 2-5, immediately transition from hop into 20-yard sprint.
Tessa’s Core Work Stations:
2 Rounds of:
20 Weighted Sit Ups
:30 Ipsilateral Dead Bug, :10 rest, :30 Ipsilateral Dead Bug
1:00 Plank
:30 Side Pillar, :10 rest, :30 Side Pillar
1:00 Front Banded Hold
Cascade Crossfit
Gymnastics:
Take 10-minutes:
Max Distance Handstand Walk
Or to work on any gymnastic skill that is your weakness.
Details at GymnasticsWOD
*Click the video above, or click here for a handstand walk progression video
Conditioning:
15-minute AMRAP
7 Deadlifts (RX: 225/155, Adv: 275/185, Exp: 315/205)
12 Handstand Push Ups
30 Double Unders
Photo Credit: www.powerathletehq.com
Strength:
8-Rounds of time:
3 Squats (225/155)
3 Box Jumps (24/20)
Conditioning:
9-minute AMRAP
3 Push Press (RX: 135/95, Adv: 155/105, Exp: 185/125)
5 Kettlebell Swings (RX: 53/35, Adv:70/44 , Exp: 80/53)
CASCADE COOKBOOK: click here for a tasty and super easy Steak Fajitas recipe
