Thursday 8-31-17

Warm up–
Jumping jacks
Mountain climbers
Strength–
12 min EMOM
Even- 8 pendlay row
Odd- 4 strict pull-ups
Conditioning–
8 rounds of “Cindy”
5 pull-ups
10 push-ups
15 squats
Warm up–
Jumping jacks
Mountain climbers
Strength–
12 min EMOM
Even- 8 pendlay row
Odd- 4 strict pull-ups
Conditioning–
8 rounds of “Cindy”
5 pull-ups
10 push-ups
15 squats
Warm up–
2 Rounds
10 Burpees
10 Air squats
15 Ring rows
Strength–
12 min EMOM
Even- 8 goblet squats
Odd- 16 walking lunges
Conditioning–
10 wallballs
2 burpee muscle-up
20 wallballs
4 Burpees muscle ups
30 …
6 …
16 min
Warm up–
Baseball
Strength–
12 min EMOM
Even: 8 DB fly
Odd: 8 lateral raise
Conditioning–
12 min AMRAP
5 HSPU
7 hang snatches (75/55)
9 box jumps (24/20)
*wear vest is possible
Warm up–
500m Row
Strength–
12 min EMOM
3 Power cleans AHAP
Shrugs
3 x 10-15
Face pulls
20-20-20
Conditioning–
CrossFit Games 2012 – Masters event 3
1000m Row
30 Power cleans (135/95)
50 Burpees
Warm up–
400m Run
Strength–
13 minutes to find
1 rep max split jerk
2 minutes hspu
Conditioning–
800m run
18 MBC (20/14)
18 pull-ups
400m run
14 MBC
14 C2B pull-ups
200m run
12 MBC
12 muscle-ups
18 min cap
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
10 OHS
Strength–
13 minutes to find
1 rep max deadlift
2 mins strict pull-ups
Conditioning–
10-9-8-7-6-5-4-3-2-1
Snatches (95/65)
Ring dips
Warm up–
4 Frames Rowling
Strength–
Core
Conditioning–
1000m row
Then
21-15-9
T2B
KBS (53/35)
Warm up–
2 Rounds
30 Double unders
15 PVC pass throughs
Strength–
13 minutes to find
1 rep max bench
2 minutes push-ups
Conditioning–
16 min EMOM
Even: 4 burpees
4 box jump overs (24/20)
Odd: 20 double unders
5 push-ups
Warm up-
500m Row
Strength–
13 minutes to find
1 rep max front squat
2 minutes pistols
Conditioning–
“Torture rack”
13 min AMRAP
30 power cleans (135/95)
30 wallballs (20/14)
30 cal row
30 bar facing burpees
30 front squats
Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Push Press
5×3
Lateral Raises
3×10
8 EMOM
4 Ring Dips
8 Face Pulls
Metcon
3 Rounds
400m Run
12 Hang Clean and Jerk (95#/65#)
12 Deadlifts
12 Air Squats