CrossFit Ktown - CrossFitA: Back Squat (1-1-1-1-1)B: Metcon (6 Rounds for time)Every 4 min for 6 sets (Practice): 10 deadlifts 185/135lbs 20 wallballs 20/14lbs 50 double unders
CrossFit Ktown - CrossFitFX A: Russian KB Swing (EMOM 8: 8-10 swings HAP)SP A: Hang Power Clean (EMOM 8: 3 TnG reps @ ~60%)B: Rowing Warm-up (10 min) (No Measure)Warm-up: - 1 min 1/4 pressure - 1 min 1/2 pressure - 1 min 3/4 pressure - 1 min full pressure, all at 18 SPM *1/4 [...]
CrossFit Ktown - CrossFitA: Snatch (EMOM beginning @ 50% and slow build to 75%)Just 5 or reps being used as prep.B: Power clean + Hang Clean + Jerk (Take 15 min to build to heavy 1+1+1)SP C: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 1 squat snatch @ 75% 3 squat clean and jerks @ [...]
CrossFit Ktown - CrossFitA: Front Squat (15 min to a heavy double)B: Metcon (Time)For time (Competition): 10 muscle-ups 25 thrusters 75/55lbs 1k row 25 thrusters 75/55lbs 10 muscle-ups Rings are Rx, but you may scale to bar MU. Further scaling would be jumping MU, tough pull-ups/dips @ 1:1, or ring rows and dip scale.C: Metcon [...]
CrossFit Ktown - CrossFitA1: Alternating DB Bench Press (5x5 ea arm)A2: Bent Over Row (5x5)B: Metcon (AMRAP - Rounds)Around the World: 1 min bike 1 min bear crawl 1 min row 1 min FLR on rings 1 min jump rope x4-5 Aerobic pace, not slow.
CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)EMOM 16: odds - 12/16/20 alt DB snatches 50/35lbs evens - 6/8/10 pull-upsB: Metcon (AMRAP - Reps)EMOM 16: odds - 16/20/24 hollow rocks evens - 16/20/24 windshield wipersC: Metcon (AMRAP - Reps)AMRAP 5 (Competition): 35/25 cal bike + max DU Score is number of DU completed in remaining [...]
CrossFit Ktown - CrossFitA: Back Squat (1 rep every 2 min beginning @ 80%, 6 building sets)Pract: Metcon (No Measure)Coach-led Turkish get-up session with medicine ball.B: Metcon (Time)For time (Practice): 10 alt. TGU 50/35lbs 20 KB OH walking lunges R arm 30 T2B 40 HSPU 30 T2B 20 KB OH walking lunges L arm 10 [...]
CrossFit Ktown - CrossFitFX A: Deadlift (2 TnG reps @ ~75% every 45 sec for 12 sets)SP A: Power Snatch (2 reps @ ~60% every 45 sec for 12 sets)2 sec tempo from floor to knees each repB: Row'd Royalty 18.1 (4 Rounds for time)1,000m row Rest 2 min 750m row Rest 1 min 500m [...]
CrossFit Ktown - CrossFitA: Overhead Squat (3x3 sets across)B: Deadlift (15 min to hit 1RM)C: Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Competition): 1 deadlift @ 90% of B 10 T2B 15 BJ 24/20"
CrossFit Ktown - CrossFitA1: Double KB Front Rack Cossack Squat (3 sets of 5 each leg)Score total KB weight.A2: Double KB Front Rack Reverse Lunges (3 sets of 5 each leg)B: Marlboro (Time)Complete 70 lateral burpees over the bar jumping and landing from two feet. Every minute on the minute beginning at 0:00 perform 7 [...]