crossfit_admin – Page 54

Articles posted by crossfit_admin (Page 54)

Sunday 6-11-23

6 x 2:00 min rounds

-50 ft Handstand walk

-max ring dips with the remaining time

-1:00 min rest

score is total ring dips

AMRAP 20 with a partner:
100-ft double-DB/KB front rack carry
12 alt. DB snatches (35/50 lb)
100-ft double-DB/KB front rack carry

12 rounds for calories:
:30 bike
:30 rest

**no classes at 5:15am or 6:00 am, all other classes will be as usual.

6 rounds for time:
9 hang squat cleans 155/105
6 bar muscle-ups

EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges 50/35
– Use 2 DBs for the lunges, held as desired

** No classes at 5:15 am or 6:00 am,

ALL other classes are as normally scheduled

5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

10 min AMRAP
Wall-ball shots 20/14

– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).

For time with a partner:
1,000m run
– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

800/1,000m row
– Split the row. One person works at a time.

– One person works …

21-15-9:
Hang power snatches 95/65
Toes-to-bars