A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 rep @ 70% of 1RM (bounce out of bottom)
B. Dead Stop Front Squat 6 reps @ 90% of 1RM Clean
+
15 Front Squats 135/95
15 Burpees 6" target
30 second Assault Bike
rest 8 minutes x 3 sets
*all at 100%*
Dropped into Möbius Crossfit in Cancun. Another great gym if anyone is ever visiting.
ReplyDeleteA. Three Sets of
Back Squat 8 reps (from ground)
Max reps Strict Pull Ups
B. For time:
15 Hang Power Cleans
15 Ring Dips
Run 200m
12 Hang Power Cleans
12 Ring Dips
Run 200m
9 Hang Power Cleans
9 Ring Dips
Run 200m
A: 95lbs/8 reps
B: 8:46 RX @ 95lbs
A) 225
ReplyDeleteB) 245
+
Round 1 = 1:40, 12 cals
Round 2 = 1:38, 9 cals
Round 3 = 1:50, 9 cals
1 1/4 front squat at 225 every 20s for 10min
ReplyDeleteDead stop front squat 6 reps at 245
15 front squat 135
15 burpees to 6" target
30s assault bike
1) 2:00/9 cals
2) 1:48/8 cals
3) 1:48/8 cals
Couldn't make it to CFW today, so I worked out with my field hockey players at Crossfit Mount Kisco
ReplyDeleteA. Worked up to a heavy hang squat snatch
-110 (old PR)
-115
-120
-125!!!!!!!! So freaking excited!!
B. Amrap 7
5 hang squat snatch (45)
5 burpees
5 box jumps
9 rounds
Awesome girl!!!!!!!
DeleteNice job!!
DeleteA) 225
ReplyDeleteB) 245
1:40 16 cals
1:38 12 cals
2:00 never started bike
A.150
ReplyDeleteB. usually do this on the blocks but did it from the rig. Failed 4 attempts at 165. Kept banging into the rig. Turned around the other way in the rig....problem solved. 165x3, 170x1 then failed the last. I was tired. Did accessory work after.