Warm up:
20 Kettlebell Swing 250m Row 20 Kettlebell Swing Descend / Ascend 10 - 1 Hang Power Clean @ 55% 2 - 20 Land Mines @ 25% snatch Recovery: 3 Rounds 20 Goblet Squats 20 Kettle Bell Swings Last month Harrison became the youngest American to get 440# over head in competition!
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Warm Up:
3 Rounds 50ft Bear-crawl 150ft Run CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Recovery: 2 Rounds 400 Meter Run 20 Kettle Bell Snatch (right) 20 Kettle Bell Snatch (left) Here is an article on why the changes in Net Neutrality are going to effect the poor more than anyone else. Warm up: 3 Rounds 30sec Goblet Squat Hold 50’ Butt-kickers Total Reduction 50 Front Squat @ 55% EMOM 20% of your 2 min max Situps (if unknown do 15) Recovery: 4 Rounds 10 Wall Balls 10 Kettle Bell Swings 10 Toes To Bar 21-15-9 Band Adducted External Rotation Good Mornings Warm Up: Max Overhead Squat then 2 minutes Max Ski Jumpers compare to 8/25/17 then 3min AMRAP 300m Row Max Rounds Cindy 5 Pullups 10 Pushups 15 Air Squats 3Min Rest 3min AMRAP 200m Row Max Rounds Cindy 3min Rest 3min AMRAP 100m Row Max Rounds Cindy Recovery: 5 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats Warm up: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. Abbate
Compare to 5/13/17 Recovery 21-15-9 Wall Balls Wall Ball Sit Ups March 4th
Abbate • Run 1 mile • 155 pound Clean and Jerk, 21 reps • Run 800 meters • 155 pound Clean and Jerk, 21 reps • Run 1 Mile March 5th Max Overhead Squat then Max Ski Jumper March 6th 50 Front Squat @ 55% EMOM 20% of your 2 min max Situps (if unknown do 15) March 7th CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach March 8th 10 - 1 Hang Power Clean @ 55% 2 - 20 Land Mines @ 25% snatch March 9th CrossFit Open 18.3 March 10th 21 - 15 - 9 10” Box Squat @ 55% back squat 12 - 9 - 6 Ladder Carioca Warm Up: 3 Rounds 6 Inch-worm 30sec Goblet Squat Hold 20 min AMRAP 100 ft Farmer Walks 10 calories Assault Bike 15 Floor Wiper Recovery: 21-15-9 Squat Jumps Situps Warm Up: 3 Rounds 500m Row 10 Pushups 10 Pullups CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50 / 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Warm Up:
3 Rounds 10 Box Steps 12 Band Abducted External Rotation Descend / Ascend 10 - 1 Thruster @ 55% 2 - 20 GHD Raise Recovery: 5 Rounds 10 Burpees 10 Strict Pullups |
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May 2024
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