Micah 60 Bench Press @ 75% body weight Every minute on the minute 15 Air Squats Compare to 10/8/18 Recovery: 20-2 GHD Sit Ups 1-10 Deadlift
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4/21
Micah 60 Bench Press @ 75% body weight Every minute on the minute 15 Air Squats Compare to 10/8/18 4/22 Tabata 8 Rounds 20 seconds Wood Chopper @25% snatch 10 seconds rest 20 seconds GHD Hamstring Curl 10 seconds rest 20 seconds Lunge steps 10 seconds rest 4/23 "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup 4/24 Alpine 6 Rounds 45 seconds Hollow Rock 45 seconds Hang Snatch @ 55% 3 minute rest 4/25 Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute 4/26 CrossFit Open 15.5 27-21-15-9 reps for time of: Row (calories) Thruster Men use 95 lb. Women use 65 lb. Compare to 10/28/18 4/27 AMRAP 100’ Broad Jumps 100’ Prowler Push @ 33% 3 min max 20 Assault Bike calories AMRAP 20 Minutes 4 Rope Pull @ max shoulder press 100’ Backward Sled Drag @ 1/2 back squat 10 Hang Power Clean @ 55% Recovery: 3 Rounds 10 Burpees 10 Box Jumps Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 10/1/18 Recovery: 21-15-9 Kettle Bell Cleans Wall Balls Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997. Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle." Łucki is survived by his wife and son. Miron
5 rounds for time of: 800-meter Run 23 Back Squat, ¾ body weight 13 Deadlift, 1 ½ body weight Compare to 7/7/17 Recovery: 3 Rounds 10 Burpees 10 Russian Twist Tabata 8 Rounds 20 seconds Kettlebell Swing @ 25% snatch 10 seconds rest 20 seconds Shoulder Press @ 55% 10 seconds rest 20 seconds Weighted Box Step@ 40% back squat 10 seconds rest Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow Snellen Three rounds for time of: Run 400 meters 75 / 55 pound Snatch, 12 reps 21 Pullups Men's: 12:23 - Blood Women's: 17:12 - Tara M Women's Trainer: 16:20 Recovery: 21-15-9 Wall Balls Deadlifts Alpine 6 Rounds 45 seconds Skin the Cat 45 seconds 10ft Bear-crawls 3 Minute rest Recovery: 40-10 Air Squats Push Ups 4 Rounds 5 Wave Front Squat @ 55% (1/4,1/2, full = 1) 25 Horizontal Kettlebell Swing @ 25% Snatch 40 Hammer Swings Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings |
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April 2024
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