CrossFit – Sat, Aug 15
General Warm-up
For time with a partner: (Time)
Run 800m
50 Front Squats 135/95lbs
Run 800m
40 Front Squats 185/125lbs
Run 800m
30 Front Squats 215/145lbs
20 minute cap
Run together. Split squats anyhow, one working/one resting.
Bar taken from the floor.
Feel: Gas
Pace: Sustain
Target Score: all pairs complete the third 800m run.
Firebreather Score: complete under the cap.
Extra Credit (Checkmark)
AMRAP 2:00*
No Jump Rope Climbs**
Rest 3 Minutes
Then
Complete the number of Rope Climbs from the AMRAP for time with jumping allowed
*If you’ve been following these sessions for the last few months and are plateauing on your rep count due to running out of time, increase AMRAP to 2:30
*No jump = reach up nice and high to grab the rope then get right into your foot hold vs. jump grab hold
Partner “Rowling”
Set a 7 minute clock and alternate with a partner of:
3 KB Taters
Row 150m
For every meter +/- 150m, each partner performs 1 additional KB Tater (10 rep max)
Example: athlete 1 does 3 KB Taters and then immediately Rowls 150m while athlete 2 holds a plank. For every 1 meter over or under 150 meters, both partners perform that many KB Taters (e.g. monitor reads 156 = both athletes do 6 KB Taters)