“Study: Americans getting more exercise but increasingly obese” The Hill. http://thehill.com/policy/healthcare/378478-study-americans-getting-more-exercise-but-increasingly-obese
4 Rounds For Time:
10 Box Jumps 30/24
15 Situps
10/10 KB Snatches 53/35
12m EMOM
a) 10 kips / 15 kips / 10 7-kips
b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand
c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating
This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.
CrossFit WOD 180320
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
Scroll for scaling options.
Post rounds completed to comments.
Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups
Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups
Post lightest weight used in your 3 work sets
8m AMRAP
10 Deadlifts 75/55
10 Box Jumps 24/20
10 STO
For time:
15-12-9-6-3
DB Hang Squat Cleans Jerks
C2B Pull ups
Nicole’s tips for 18.4
https://www.youtube.com/watch?v=9Ew4tuGD9J4
The goal with today’s skill work is to either achieve your first handstand push-up for clean up your technique and makes sure it meets the games standard.
While many athletes won’t make it to the HS walk in 18.4 this is still a great oppurtunity to practice a higher level gymnastic skill that we don’t do to often in the gym.
3 Rounds:
10 DB Snatches 50/35
10 burpees over the DB
5L/5R DB Thrusters 50/35
10 T2B
“The Swedish CEO Who Runs His Company Like a CrossFit Gym.” Harvard Business Review. https://hbr.org/2018/03/the-swedish-ceo-who-runs-his-company-like-a-crossfit-gym
24m EMOM (6 rounds)
a) 10 Thrusters 95/65
b) 15 Wall Balls 20/14
c) Max Calories on Bike or Erg
d) Rest
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
“Coca-Cola ends factory trips for children amid obesity fears.” The Times (UK). https://www.thetimes.co.uk/article/coca-cola-ends-factory-trips-for-children-amid-obesity-fears-g0b0jr37l
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata Plate Good Mornings (45/25)
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
5 Rounds for time
5 Deadlifts 185/115
10 Bar Facing Burpees
5 Wall Walks
