CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: RDL (3x5)B: Bent Over Row (3x5)C: Metcon (AMRAP - Rounds and Reps)AMRAP 14 (Practice): 25 plate snatches 45/25lbs [...]
CrossFit Ktown - CrossFitFX A: Deadlift (3x5 no tempo)SP A: Clean and Jerk (3+1RM)B: Metcon (Calories)For total calories: Partner up switching as needed and accumulate as many calories as possible in 10 minutes on the bike or erg. Bike is Rx!GUT: Metcon (No Measure)Dip supported leg raises: accumulate 60
CrossFit Ktown - CrossFitA1: Back Squat (5x3)A2: Lu Raises (5x8 light and perfect)B: Metcon (Time)For time (Practice): 25 ring dips 25 GHD sit-ups 50 push-ups 50 abmat sit-ups 25 HSPU 25 V-upsGUT: Metcon (No Measure)Tabata side star plank, alternating sides
CrossFit Ktown - CrossFitA: 15k Run (Time)Max Effort 15k Run
CrossFit Ktown - CrossFitA1: DB Bench Press (5x5)A2: Weighted Pull-ups (5x5 (use those new Speal bars!))B: Metcon (Time)For time (Competition): 150 DU 15-12-9-6-3 HSPU 27-24-21-18-15 BJO 24/20" 150 DUGUT: Metcon (AMRAP - Reps)Max effort FLR on rings 1 rep for 1 sec
CrossFit Ktown - CrossFitA: Front Squat (3x2)B: Metcon (Weight)AMRAP 24 (Your Pace): 250m row no straps 15 single arm KBS eye level R 15 KB snatch R 10 KB OHS R 10 T2B (use new Speal bars) 15 cal AB 15 single arm KBS eye level L 15 KB snatch L 10 KB OHS L [...]
CrossFit Ktown - CrossFitA: RDL (3x8 - final week)B: Bent Over Row (3x8 - final week)C: Metcon (Time)For time (Practice): 9-6-3 thrusters + bar MU immediately into 12-9-6 thrusters + C2B Rx men: 145/95lbs Rx women: 95/65lbsGUT: Metcon (No Measure)Accumulate 75 reps of L-hang to straddle hang - controlled reps @ peak compression!
CrossFit Ktown - CrossFitFX A: Deadlift (3x5 @ 21X2)SP A: Clean and Jerk (3+1RM (first of 2 weeks))B: Push Press (3x5)C: Metcon (3 Rounds for time)400m hill run rest walk down 400m hill run rest walk down 400m hill run Score each hill run. Aim for consistency and try to beat your times from 7/10/18.
CrossFit Ktown - CrossFitA: Back Squat (5x5 - final one, go for it or go max rep on set 5!)B: Metcon (Time)For time (Competition): 50 double KB swings to eye level (35/20lbs) 40 double KB front rack squats 30 double KB push press 20 double KB thrusters 10 double KB OH lunge in placeGUT: Metcon [...]
CrossFit Ktown - CrossFitA: Snatch (7x3 same notes as last week)B: Back Squat (10x2 OTM ~60% - SPEED)C: Bulgarian Split Squat (4x4 ea leg - BB from rack, light weight)D: Metcon (Time)Jacked and Tan Event 2: Partner A) 12-9-6 of thrusters 145/95lbs + bar muscle-ups then Partner B) 15-12-9 of thrusters 95/65lbs + C2B Scales [...]