Krewe du CrossFit – CrossFit
Warm-up (No Measure)
10 Alt. Box Step-Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB BOR
Strength & Conditioning
With a 20 min. clock, complete a component from the week*, or work on a strength, skill, conditioning, or mobility of choice.
*TTB Skill Building:
3 Kip Swings + 3 Kipping Knee Raises + 3 TTB – approach this as a complex and scale Reps to a number that you can link movements together within.
*Barbell Complex 1×1:
1 Power Snatch + Squat Snatch + 1 OHS
Metcon (AMRAP – Rounds and Reps)
With a 10-Min. Clock:
Max Cal. Row*
*Every 2:00 including 3,2,1 go, perform 10 Up-Downs
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/25)
Score is Rounds + Reps; add Cals to Reps.
Bike, or, scale time spent working to 6, 7 or 8 min.
Step-ups or Reverse Lunges, or, Reps to a total that keeps you moving
Scale #, or Ring Row
2020 01 17