CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 rep every min for 10 sets, slow build from 50%)B: Press (3x8 sets across)C: Metcon (Time)Event 3 from Oktoberfest: Choose from Rx, Rxish, or Scaled and perform workout. Give me the category in your notes. Need some testing done for the event! Would love to see [...]
CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4 sets of 7+13 @ 60% of 1RM front squat)B: Annie (Time)50-40-30-20-10 Double-unders Sit-upsIf you want DU but don't have them then practice for 2:00/1:30/1:00/:30/:15. SU scale x2.XTRA: Metcon (No Measure)Begin your recovery from the squats right now. Might be a good idea to cool down [...]
CrossFit Ktown - CrossFitA: Split Jerk (10 min practice, then EMOM 10 - 2 jerks @ 65%)B: Metcon (No Measure)4RNFT (Your Pace): Max rep set of very tough ring rows Max rep set of diamond push-ups 15 seated straddle leg lifts 25 cal rowXTRA: Metcon (AMRAP - Reps)Max unbroken hang from pull-up bar. 1 second [...]
CrossFit Ktown - CrossFitA1: Bench Press (5RM)A2: One Arm BB Row (5RM)B: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups7 min time cap today. Scale appropriately so as to make it hurt. :)C: Strict Dips (2 sets of max reps - scale up or down to hit 15-20)XTRA: Metcon (Distance)Heaviest bear hug carry you can do [...]
CrossFit Ktown - CrossFitA: Front Squat + Back Squat (2 sets of 7+13 @ 65% of front squat max)B: GHD Hip Extensions (2x8-12 weighted if possible)C: Metcon (Time)21-15-9 (Competition): Alt. DB snatch 70/50lbs T2B
CrossFit Ktown - CrossFitA: Fortitude (Calories)EMOM 30: Odds - 15 cal row Evens - 15 burpees Score is lowest round score. Burpees and cal row remain same number.