Saturday

31
Dec

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Barbell Deadlifts

10 High Pulls

10 Elbow Punches

10 Front Squats

250/200m Row

Into…

Junkyard Dog*

*Junkyard Dog

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions. Then move on to part 2 below.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Workout

RESOLUTION (Time)

FOR TIME

30 Hang Power Cleans (135/95)|(95/65)

800m Run

15 Power Cleans

-Rest 1:00-

15 Power Cleans (155/105)|(115/75)

1000/800m Row

30 Squat Cleans

(Score is Total Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

50 Hang Power Cleans (135/95)|(95/65)

25 Power Cleans (135/95)|(95/65)

25 Power Cleans (155/105)|(115/75)

50 Squat Cleans (155/105)|(115/75)

1000/800m Row

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.

(Score is Time)

KG BB1&2: (60/42.5)|(42.5/30)

KG BB3&4: (70/47.5)|(52.5/35)