crossfit_admin – Page 63

Articles posted by crossfit_admin (Page 63)

Thursday 6-15-23

50 front squats 135/95

50 bar facing burpees

“Nicole”

20 min AMRAP

400m run

max pull-ups in a single set

every 3:00min for 7 rounds

200m run

5 rounds for time:
14 alternating DB single-leg squats 35/20
7 push jerks 155/105
– Use a single DB.

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.