Session #5
Hang Snatch 8×1 @ 80% 1RM @50KG
Hang Snatch 5×1 @ 70% 1RM @43KG
Front Squat 2-2-2 @65-70-75
Front Squat 3×2 @ 75% 2RM @56KG
3R: 12 Pull Ups, 15 Wall Balls @ 10kg, Row 500m @4:16
021916
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Category Archives: Crossfit
071015
Snatch Triples @30KG, Doubles @35KG
20 min AMRAP:
Run 400m
20 Push Ups
15 Russian KB Swings @ 32KG
10 TTB
3R+4
051615
Bodyweight: 55.8KG
Lift4Nepal Charity Event
5 Mins AMRAP Burpees: 80 Reps
100214
3 Rounds:
1 Min DB Snatch @10KG
1 Min Sit Ups
1 Min Chair Dips
1 Min Squats
1 Min Plank
1 Min Rest
5×5 HSPU,5,5,4,3,2,1
5x 35 Sec Hollow Hold
082714
Back Squat 5’s
60,70,75(2)
5×2 Pause Squats @ 60
3 Rounds for time:
21 Wall Balls
15 Knees to Elbows
*8 min time cap
2R+17
062414
Bench Press
5x 42.5
5x 49
10x 55.5
5×10 @ 40lbs
10-1 Of:
Bar Dips
Push Ups
13:09
021514
Partner WOD With Mulen
10Min Of:
Partner A 100m
partner B AMRAP 3 Single Arm DB Push Press. 10 Squats
020114
4 man Tag Team WOD (Kiara Park)
3 rounds of:
20 step lunges w/ sandbag
AMRAP Leg Raises
AMRAP Pistol Squats
AMRAP Strict Pull Ups
Then,
3 rounds of:
Sandbag Stair Walk
Max Plank Hold
AMRAP Squats
AMRAP Push Ups
121213
One Arm Pull Up Progression 7×2
Bridge Push Ups 5×5
Front and Side Split Progression
5 Rounds Of:
7 Pull Ups
7 Burpees
5:43 @ Elevation Mask
113013
Burpees for Books Event
7 Minutes Of:
Burpees
105.