Three Ships CrossFit – CrossFit
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
2:00 Row (Mod Pace)
2-3 SETS (W/ Empty Barbell)
5/5 Slow Single Leg Barbell RDLs
5 Barbell Upright Rows
5 Barbell Goodmornings
10 Behind the Neck Alt. Elbow Punches
1 Clean Pull
2 Power Clean
*All working sets should be Mod-Heavy…about 70-80% of 1-Rep Clean. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8
HERO WORKOUT “LAURA” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
15/12 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)|(115/75)
*Rest 1:30 after each full Round.
(Score is Rounds + Reps)
KG BB: (70/45)|(50/35)
Partner Workout Option
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
NOTE — Partner 1 works while Partner 2 Rests. Split work as needed.
Option to perform with Hang Power Clean at workout weight or heavier.
KG BB: (70/45)