 MetCon"JACKIE" For Time: 1000m Row 50x Thrusters (45/45) 30x Pull-Ups StrengthEvery :90 Paused Front Squat 8x2@65-70% Notes: Met-Con comes first today. It's good to mix it up from time to time. Have fun with Jackie, she is fun test. Post2x20 Banded Pass Throughs
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 StrengthPaused Front Squat -Build to a heavy 4 in 12mins EMOM; 4mins 4x Paused Front Squat @85-90% of above MetCon"GRACE" 30x Clean and Jerks (135/95) -7min Time Cap Notes: How fast can you go!? Scale weight accordingly. Post3 Rounds:
30x Alt. Bicep Curls 15x Double DB Tricep Kickbacks -Rest 1:00 b/w sets  GymnasticsStrict HSPU and Handstand Practice BEG 7-10 Negative HSPU + Spotted Strict HSPU Accumulate 2:00 inverted (headstand or handstand) INT 7-10 Strict HSPUs Accumulate 2:00-3:00 inverted (headstand or handstand) ADV 7-10 Strict Deficit HSPU Accumulate 3:00 freestanding MetCon"Annie" 50-40-30-20-10 Double Unders Sit-Ups Notes: This is a fun one! Push the pace on the Double Unders. If you miss get right back into them. Grind out those sit-ups PostBanded Tricep Ext:
3x20  Christine the Machine StrengthBack Squat 65% x 3 75% x 3 85% x 3+ Met-ConGRACE For Time: 30x Clean and Jerks (135/95#) -7min Time Cap PostReverse DB Flyes; 3x8
DB Walking Lunges; 3x10/leg  SkillPull-Ups Kipping/Butterfly Met-ConFor Time:
2 Rounds of Helen 400m Run 21x American Swings (24/16kg) 12x Pull-Ups 1 Round of Kelly 400m Run 30x Wall Balls (20/14#) 30x Box Jumps (24/20") 2 Rounds of Helen 400m Run 21x American Swings (24/16kg) 12x Pull-Ups -30min Time Cap  Met-ConFor Time:
10x Clean and Jerk (155/105#) 20x Burpees 30x Pull-Ups 400m Run 50x Med Ball Cleans (20/14#) 400m Run 30x Pull-Ups 20x Burpees 10x Clean and Jerk  Amanda H. StrengthDeadlift 5x @ 70% 3x @ 80% 1x+ @ 90% Met-Con"JACK"
20min AMRAP: 10x Push Press (115/75) 10x American Swings (24/16kg) 10x Box Jumps (24/20") |
AuthorYour Fort Collins CrossFit Team. Archives
May 2019
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