3 Rounds: 400 Meter Row 21 Hang Power Cleans (115/80) 18 Reverse Lunges (115/80) 15 Over-the-Bar Burpees Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating reverse lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in
AMRAP 4: 30 Double-unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80) Rx – See above L1 – Start at 30% of 1RM Snatch and increase 10% each round L2 – Coaches Choice Interval training to start the week.
AMRAP 12: 30 Double-unders 15 Sit-ups 30 Double-unders 15 Kettlebell Swings (53/35#) Rx – (53/35) L1 – (40/20) L2 – Coaches Choice Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets that we can strive to hold
Teams of 2: 50 Calorie Bike 5 Rounds of “Cindy” 40 Calorie Row 4 Rounds of “Cindy” 30 Calorie Row 3 Rounds of “Cindy” 20 Calorie Row 2 Rounds of “Cindy” 10 Calorie Row 1 Round of “Cindy” 1 Round of Cindy = 5 Pull-ups or Ring Rows, 10 Push-ups, 15 Air Squats Partners may
5 Rounds: 1:00 Row for Calories 1:00 Power Cleans 1:00 Burpees 1:00 Rest Rx – BB (135/95) L1 – BB (45% 1RM Power Clean) L2 – Coaches Choice
30-24-18-12: Kettlebell Goblet Squat Sit-ups 10m Shuttle Sprints Rx – KB (70/53) L1 – KB (53/35) L2 – Coaches Choice
50 Clean & Jerks* *EMOM: 5 Toes-to-Bar Rx – BB (135/95),TTB L1 – (40% 1 RM Clean and Jerk) L2 – Coaches Choice
The 2018 CrossFit Open is quickly approaching and at CrossFit StoneCutter we are going to have a lot of good times working out and celebrating. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. More importantly though, it is a time for our gym
“Diane” 21-15-9: Deadlift Handstand Push-ups Rx – (225/155) L1 – (40% 1RM DL), HSPU/Pike HSPU L2 – Coaches Choice Diane”, much like yesterday’s “Jackie”, is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Diane” was first introduced in 2003. We are looking for a moderate load on the barbell that we could
“Jackie” 1,000m Row 50 Thrusters 30 Pull-ups Rx – (45/35) L1 – (45/35), Pull-Ups/Ring Rows L2 – Coaches Choice Jackie”, is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Jackie” was first introduced in 2004. You will want to pace the row so that the rest of the workout doesn’t suffer, keeping an