Monday, 4.1.19
3-Position Squat Snatch: 15 Minutes Build to Heavy Complex Snake Bite: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups Additional Work: Back Squat 6 Reps @ 65% 3 Reps @…
Saturday, 3.30.19
Rope-a-Dope: Teams of 3: AMRAP 25: 90/60 Calorie Bike or 120/90 Calorie Row 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 15 Rope Climbs
Friday, 3.29.19
Macho Mile: 4 Rounds for time: 400m Run 3 Macho Man Complex 135/95 1 Macho Man Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks
Thursday, 3.28.19
Helmet Hair: 5 Rounds: 5 Strict Handstand Pushups 10 Strict Pull-ups 15 Reverse Lunges (each leg, alternating) 20 Ab-Mat Situps
Wednesday, 3.27.19
Dead Broke: AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8…
Tuesday, 3.26.19
Snatch Complex: 8 Min EMOM to build to moderate: Snatch Deadlift Snatch High Pull Power Snatch Inner Tube: 25-20-15-10-5 Power Snatch 75/55 Toes to Bar Burpees
Monday, 3.25.19
Wall-E AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders Switch Arms every 5 reps on DB Push Press OR: CrossFit…
QCC BootCamp
Steamroll: AMRAP 25: 10 D-Ball over Shoulder 100m Wreck Bag Carry 200m Run
Saturday, 3.23.19
Party Bus: Teams of 3 AMRAP 12: Build to Heavy 3-Position Power Clean *Rest 3 Minutes* AMRAP 15: 9/6 Calorie Bike or Row 6 Lateral Barbell Burpees 3 Power Cleans…
Friday, 3.22.19
CrossFit Games Open 19.5: 33-27-21-15-9 Thrusters 95/65 Chest to Bar Pull-ups
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