CrossFit Ktown - CrossFitFX A: Speed Deadlift (8x2 TnG OTM @ 75%)SP A: Snatch (8x1 OTM @ 75%)B: Metcon (AMRAP - Rounds and Reps)AMRAP 7 (Competition): 3 S2OH 185/115lbs 7 burpees over the bar 21 DUGUT: Metcon (No Measure)Accumulate 60 seconds in your best, most compressed L-sit.
CrossFit Ktown - CrossFitA: Hang Clean (EMOM 10: 2 reps @ 70-75%)B: Press (4x4 HAP)C: Mental Anguish Row/Swing/Burp (2 Rounds for time)200m row 15 KBS 70/50lbs 10 burpees 15 KBS 200m row walk rest 6-8 min, x2
CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4 sets of 3+6 @ 75% of FS)B: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsXTRA: Metcon (Time)For time: 100 hollow flutter kicks 80 hollow rocks 60 plate windshield wipers
CrossFit Ktown - CrossFitA: Pressing Jerk Balance (3-3-3-3-3 - begin @ 20% of max CJ and build)B: Power Clean + Split Jerk (15 min to slow build to heavy 1+1)C: Metcon (AMRAP - Rounds)AMRAP 16 (Your Pace): 1 PC @ B 5 sec max effort V-hang 200m run
CrossFit Ktown - CrossFitSKILL: Metcon (No Measure)10-15 min muscle-up skill session and practiceA: Metcon (AMRAP - Reps)AMRAP 12 (Practice): 1-2-3... toughest muscle-up or [pull-up + dip] you possess 10 wallballs 20/14lbsB1: L-seated DB press (5-5-5-5-5)B2: Strict Ring to Chest Pull-up (5 sets of 90% max reps)XTRA: Metcon (Weight)5RNFT: 25m double KB front carry HAP 2 [...]
CrossFit Ktown - CrossFitA: Front Squat + Back Squat (6 sets of 3+6 @ 80% of FS - 30 min)B: Metcon (No Measure)For quality (Practice): 25 double KB swings moderate 25m double KB OHWL 25 double KB PP 25m double KB OHWL 25 double KB DLXTRA: Metcon (No Measure)Accumulate 1 min L-hang Accumulate 1 min [...]
CrossFit Ktown - CrossFitFX A: Speed Deadlift (8x4 TnG @ 70% OTM)SP A: Snatch (10x1 @ 70% OTM)B: Metcon (Time)For time (Competition): 21-15-9 bench press 135/95lbs 21-15-9 cal row 75 DUXTRA: Metcon (No Measure)Ring circuit: 10 knees to chest crunches 10 total knees to outside crunch 20 alternating mountain climbers x4 Control the movement!
CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 rep every 90 sec for 10 sets, building)B: Press (5x5 heavier than last week)C: Metcon (5 Rounds for reps)5 rounds of 3 min on, 2 min off: 20 double DB push press 50/35lbs Max rep weighted pull-ups in remaining time. Each subsequent round pull-up weight decreases: [...]
CrossFit Ktown - CrossFitA: Front Squat + Back Squat (5 sets of 4+8 @ 70% of FS)B: Metcon (Time)4RFT (Competition): 25 alt. DB snatches 50/35lbs 25 burpeesXTRA: Metcon (Time)Spend 10 minutes dedicated to stretching the muscles of the hip: hamstrings, quads, hip flexors, hip rotators, and adductors. Ask a coach for some guidance if you [...]
CrossFit Ktown - CrossFitA: Split Jerk (3-3-3-3-3 w/ 3 sec pause in split - focus position)B: Metcon (AMRAP - Reps)AMRAP 20 (Your Pace): 10 cal row 10 cal bike 50 DU 20 cal row 20 cal bike 50 DU 30-30-50 40-40-50 50-50-50 Max burpees in remaining time. Score total reps at 20 min mark.XTRA: Metcon [...]