20180620

CrossFit:

Front Squat

4x2@85%

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“Crow’s Nest”

AMRAP 10:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Comp:

‍1. Handstand Walk Practice

For Time (8 Minute Time Cap):

200’ Handstand Walk

Every 2 Minutes (Starting on the 0:00): 15/12 Calorie Assault Bike

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2. 3-Position Power Snatch

5 Sets:

Set 1 – 50%

Set 2 – 53%

Set 3 – 56%

Set 4 – 59%

Set 5 – 62%

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3. Power Snatch

On the Minute x 7 – 1 Heavy Power Snatch

Do not exceed 80%. Aiming to confirm technique from previous work.

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4. Conditioning

3 Rounds For Time:

75 Double Unders

50 Air Squats

10 Power Snatches (165/110)

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5. Aerobic Capacity + Midline

Not For Time:

5,000 Meter Row

Every 1,000 Meters, complete a :45 Second D-Ball Hold (150/100) at belly level.

Synergy:

30 Min. AMRAP:

Teams of 2:

Buy in: Team 1 mile run

Then,

60 KB Swings

60 Burpees

60 Step-Back Lunges

:60 Team Plank

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