CrossFit Ktown - CrossFitA: Kang Squat (5 sets of 5 light to moderate)B1: Lu Raises (3x8)B2: Banded Face Pull (3x8)C: Metcon (Time)AMRAP 12 (Competition): 200m run 20 alt. DB snatches 50/35lbs 20 abmat sit-ups
CrossFit Ktown - CrossFitFX A: Deadlift (10x2 @ ~60%, focus on accelerating off floor)SP A: Hang Snatch (1RM - stay above knees)B: Metcon (AMRAP - Reps)EMOM 15 (Practice): 1st - 12 UB WB 20/14lbs 2nd - 12/16/20 KBS 50/35lbs 3rd - 30/40/50 DUGUT: Metcon (AMRAP - Rounds)AMRAP 10: 100m suitcase carry R 50/35lbs 100m suitcase [...]
CrossFit Ktown - CrossFitA: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsB: Metcon (Time)100m row rest 30 sec, x10 Set monitor. Score is total time.GUT: Metcon (Time)Max time perfect plank w/ 45/25lbs on lower back
CrossFit Ktown - CrossFitA: Back Squat (3RM TEST)B: Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Competition): 5 C2B 10 wallballs 20/14lbs 15 KBS 50/35lbs
CrossFit Ktown - CrossFitA1: Bench Press (5RM TEST)A2: Pendlay Row (5RM TEST)B: Metcon (No Measure)Warm-up power snatch slightly past metcon weight.C: Metcon (AMRAP - Reps)10 rounds (Competition): 1 min of 10 burpees over the bar Max rep power snatch 135/95lbs Rest 2 min Score total reps of power snatches.
CrossFit Ktown - CrossFitA: Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10 Arm Circles (both ways) x 10 Hula Hips x 10 For./Back. Bends x 10 Leg Swings (both ways) x 10 Boot Strappers x 10 Normal/Wide/Close Squats x 10 Hindu Push-Ups x 10 Table Makers x 10B: Front Squat (1 rep every [...]
CrossFit Ktown - CrossFitFX A: Push Press (1RM TEST)SP A: Power clean + push press (1+1RM)B: Press (5RM)C: Metcon (Time)2RFT (Competition): 25 T2B 15 single arm DB PP R (50/35lbs) 15 single arm DB PP L
CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led prep for overhead squatB: Overhead Squat (15RM TEST)C: Metcon (Time)Complete 8 rounds of: 15 BJ or step-ups 24/20" 15 abmat sit-ups 30 DU or SU But adhere to a strict 3 min on, 1 min off work/rest. Score is total time on clock when you finish. Of course [...]
CrossFit Ktown - CrossFitA: Barbell Weighted Step-ups (5RM TEST - smart weight selection, careful of bail)B: Strict Pull-ups (Max rep set TEST - compare to 5/3/18)C: 500m, 90 sec rest, 500m test (Time)500m row rest in erg 90 sec 500m row Score is total time for 1kCompare to 5/3/18.
CrossFit Ktown - CrossFitA: Back Squat (3x3 @ 87.5%)B: Double Helen (Time)3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and [...]