Monday, February 17, 2020

CrossFit

Performance

EMOM for 12min, alt between:
5 Sumo Deadlifts
15 V-Ups
ME L-Sit Hold on Rings/Rig

For Time:
21-15-9-15-21
Box Jumps, 24″/20″
Kettlebell Swing, 70#/53#
Deficit Hanstand Push-Ups, 45#/25#

Intermediate

EMOM for 12min, alt between:
5 Sumo Deadlifts
15 Jack Knives
ME L-Sit Hold on Rings/Rig, Knees Bent

For Time:
21-15-9-15-21
Box Jumps, 20″/16″
Kettlebell Swing, 53#/35#
Handstand Push-Ups

Fitness

EMOM for 12min, alt between:
5 Sumo Deadlifts
15 Bent Knee Jack Knives
40sec Dead Bug Hold

For Time:
21-15-9-15-21
Step Ups, 20″”/16″”
Russian Kettlebell Swing, 44#/26#
DB Push Press, 35#/20#

Resolution Burn

AMRAP in 30min:
Buy In: 1 mile Run

AMRAP in remaining time:
20 Plate Gound to Overhead, 25#/15#
20 Plate Overhead Lunges
20 Burpee with Jump on to Plate

A TRAINING EXPERIENCE LIKE NO OTHER

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