Choose 1. Work some skills and drills during warm-up and cool down.
Rest 3:00 x 6-8 sets.
or
60-90 Hike outside
OR
CrossFit Team Series Event 1
For max reps:
Male athletes complete as many reps as possible in 12 minutes of:
30 double-unders
15 power snatches
Then,
Female athletes complete as many reps as possible in 12 minutes of:
30 double-unders
15 power snatches
Rx’d Division
75 / 55 lb. snatch
Masters Division
65 / 45 lb. snatch
Scaled Division
60 single-unders (in place of double-unders)
65 / 45 lb. snatch
Scaled team AMRAP (60 Single unders & 65# power snatch)
ReplyDelete5 rounds (1:15, 1:15, 1:15, 1:20, 1:33)
Team series...
ReplyDelete3RM front squat - 215# (215 was my previous 1rm)
30 cals/30bar facing burpees/30 hang power cleans @ 105# - 6:49min
500m row repeats X6
ReplyDelete1:47.6
1:44.6
1:45.3
1:42.6
1:42.9
1:43.3
Decently happy with this
500m runs X3
2:04
1:54
1:53
Still need run work. But a start
team series. wod1 snatch/du
ReplyDelete13 rounds plus 23 reps with ryan. unbroken and fast.
50 burpees for time 2:23. 7s faster than wednesday.