Complete as many rounds as possible in 12 minutes of:
10 Dumbbell squat snatches (70/35)
50 Double-unders (150 singles)
Fitness:
Complete as many rounds as possible in 12 minutes of:
8 Dumbbell squat snatches (50/25)
30 Double-unders (90 singles)
Performance:
Complete as many rounds as possible in 12 minutes of: 10 Dumbbell squat snatches (70/35) 50 Double-unders (150 singles) Fitness: Complete as many rounds as possible in 12 minutes of: 8 Dumbbell squat snatches (50/25) 30 Double-unders (90 singles)
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Since nobody did the workout on Monday, we will do it Tuesday.
Performance and Fitness Metcon 5 min AMRAP Buy In: 400m Run With Remainder: Max rep Hand-release Push-ups Rest 2 min 4 min AMRAP Buy In: 30 KB Swings With Remainder: Max Pull Ups Rest 2 min 3 min AMRAP Buy In: 20 KB Goblet Squats With Remainder: 10m Shuttle Run Rest 2 min 2min AMRAP Buy In: 10 KB SDHP With Remainder: Max Burpees to Target **Score is # of reps completed after the buy in. ** Scale as needed Performance and Fitness
Metcon 5 min AMRAP Buy In: 400m Run With Remainder: Max rep Hand-release Push-ups Rest 2 min 4 min AMRAP Buy In: 30 KB Swings With Remainder: Max Pull Ups Rest 2 min 3 min AMRAP Buy In: 20 KB Goblet Squats With Remainder: 10m Shuttle Run Rest 2 min 2min AMRAP Buy In: 10 KB SDHP With Remainder: Max Burpees to Target **Score is # of reps completed after the buy in. ** Scale as needed CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 45# *Performance & Fitness doing the same work today* **Score = completed rounds + additional reps** Performance:
8 rounds for time of: 10 Hand-release push-ups 10 Ring rows 10 Air squats Fitness: 8 rounds for time of: 8 Hand-release push-ups 8 Ring rows 8 Air squats Performance
For time: 14 OH Lunge (135/95lbs) 7 strict HSPU 5 Rounds Fitness For time: 14 OH Plate lunges 7 DB Press 5 Rounds Strength
Low Hang Snatch (from just above the knee) 4x3 @ 70% -then- Conditioning 7 Minute EMOM (Every Minute On the Minute) 5 Burpees 10 Air Squats *Rest for whatever remains of the minute* -then rest 2 minutes- 7 Minute EMOM 10 KB Swings (Rx: 70/53, Scale: 53/35) 10 Hand Release Push-Ups *Rest for whatever remains of the minute* Strength
Squat 3×5 Press 3×5 Conditioning As many rounds as possible in 10 minutes: Push Press – 3 Reps Ball Slam – 5 Reps 45 lb Russian Twist – 20 Reps (total) *For push press, use between 185-225 lbs No organized workout posted today since the office is closed. However, if you are coming in to the gym to workout, here are some possibilities for you.
* CrossFit Terra-Firma will be hosting one class tomorrow July 4th at 9:00am. Everyone is invited to join us for a workout before we all head out for our Independence Day celebrations. Come on and join us for some fun and sweating.* ------------------------ 'PK' (Hero WOD) 5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint (replace with row if weather is bad) Rest 2 minutes ------------------------ ------------------------ Every 30 seconds complete: 155 lb Power Snatch – 1 Rep 50 lb Ball Slam – 1 Rep *Complete one rep of both exercises every 30 seconds until 10 minutes or 20 rounds have been completed. ------------------------- Performance:
Metcon (Time) 2 HSPU 4 KB Snatch 6 DB Lunges 10 Rounds Fitness: Metcon (Time) 4 BB Press 4 DB Snatch 4 DB Lunges 10 Rounds |
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