CrossFit – Sat, Aug 22
General Warm-up
AMRAP 20 Minutes with a partner: (AMRAP – Rounds & Reps)
400m Carry*
6 Synchro Wall Walks
Pairs switch “carrier” any time.
Carry:
– DBs/KBs: 50s/35s
– Sandbag: 100/70lbs
– Sled: Lightly Loaded
– Any implement up to 100lbs
Feel: Gas
Pace: Sustain
Target Score: 4+ rounds
Firebreather Score: 5+ rounds
Squat Clean (Tempo Pull to Power Position into Squat Clean
2×4 @ 65%
Tempo Pull to Mid Thigh into Squat Clean
1×4 @ 65-70%
Tempo Pull to Knee into Squat Clean
1×4 @ 65-75%
Row 500m at flush pace between sets
2×4 @ 65%
Tempo Pull to Mid Thigh into Squat Clean
1×4 @ 65-70%
Tempo Pull to Knee into Squat Clean
1×4 @ 65-75%
Row 500m at flush pace between sets
Drop and reset between each rep.)
Row 500m at flush pace between sets Drop and reset between each rep. Use the percentage range as a rough guide.Your pull from the floor to each position should be very slow and technical. The more you need work on technique, the slower and lighter.
3 Rounds each with a partner
Partner 1: 1:00 Machine
Partner 2: Hold*
*R1: Plank Hold
R2: Wall Facing Handstand Hold
R3: Farmer’s Carry Hold