:20 ez :10 hard x4 Then.., 10-1 Lat band walks 20 Banded squats 20 Glute bridges 10 Monster walks fwd 10 Monster walks bck Then.., Back Squat 8 EB 6 50% 4 60% 4 65% 4 70% -then- Every 2min x 6 4 75-80% Then.., AMRAP 3min 20/15 cal 60 dubs/80s Max Alt hang db…
Next Saturday 3 Rounds 10 Walking lunges with rotation 5 Up downs :20-:30 HSPU Then.., 3 Sets Tall Plank Shoulder Taps 10 e/s 20 Alternating Heel Taps :30 Superman Hold Then.., 5 rds 400m run or 500m row/ski 18 wall balls 15 hang power snatch 75/55 12 t2b / weighted sit-ups 9 bbjo 24/20 Rest…
Clean and jerk Every 2min x 8 12/9 Cal. 2 C&J Start at @50% and build. 15/12 Rx+ Then.., For time: 500m run 15 CJ 95/65 500m run 10 CJ 115/85 500m run 5 CJ 135/95
Conditioning Every 5min x 6 50 Double unders/100 s 12 T2b/Knee tucks/situps 12 Russian KBS 20 Push ups 15 Slamm balls Then.., 3x 20 Anchored situps 20 Side plank rotations e/s
Front squat 8 sets x 3 reps of: 1/4 Front squats @60-65% Then.., AMRAP 6min 6 OHS 75/55 or EB 6 Burpee BJO reat 2min AMRAP 6min 6 Thruster 6 Box jump over rest 2min AMRAP 6min 6 Front rack lunges 6 Burpees over bar
CROSSFIT GLENDALE – IN HOUSE COMP. Saturday, July 31st Details below… Register here Push press 3 sets total: 1 set of: (4min) 4-3-2 Push press 60% superset… 6 DB/Kb deadlifts then…, 1 set of: (4min) 4-3-2 Push press 65% superset… 6 DB/Kb deadlifts then…, 1 set of: (4min) 4-3-2 Push press 70% superset… 6 DB/Kb…
General warm-up Then.. Back squat 6 sets: 5 reps @70-75% tempo: 20X2 (:2 down,x up,:2pause top) Then.., 4-5 Rounds 200m run 24 air squats 16 AKBS 8 Hang squat cleans 95/65
3 Rounds 200m jog 15/12 cal 20 Flutter kicks 1/1 Then.., 5min. AMRAP: 21 Sit-Ups 15 DB/BB Bench Press 50/35s 9 Pull-Ups Rest 90sec. Repeat For 3 Total Rounds. Then.. Complete 3 sets BB 21’s Biceps + Triceps dip to failure
CROSSFIT GLENDALE – IN HOUSE COMP. Saturday, July 31st Details below… Register here 3rds :30 Bike/row/ski :30 Wall sit :30 Handstand hold Then.., Teams of 2: For time: 50 synchro abmat situps (passing wb back forth) 50 synchro db snatch 50/35 100/75 cal row 50 db devils press 50/35’s 50 db box step ups 50/35’s…
