Saturday

4
Jun

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Alt. Elbow to Instep

10 Bootstrappers w/ :03 pause in the bottom

10 Alt. Reverse Lunges

10 Squat Jumps

10 Alt. Elbow Punches

10 Front Rack Kang Squats (PVC or Empty Barbell)

Max Tempo Front Squats (3111) in time remaining…

Strength

Front Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

100 Double Unders

20 Front Squats (135/95)|(95/65)

100 Double Unders

15 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

50 Double Unders

5 Front Squats (185/135)|(135/95)

(Score is Rounds + Reps)

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

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…

200 Double Unders

40 Front Squats (135/95)|(95/65)

200 Double Unders

30 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

30 Double Unders

3 Front Squats (185/135)|(135/95)

*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete the work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.

(Score is Rounds + Reps)

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

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)