Krewe du CrossFit – CrossFit
Warm-up (No Measure)
AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches
25 Shoulder Taps in High Plank → 25’/25’ SA OH Carry
20 min. clock to work on a lift from the week*, Partner Strength Bench Press, or conditioning/skill of choice.
*Bear Complex 1RM (3-3-2-2-1-1+) BearComplex = Clean, Front Squat, Push Press, Back Squat, Push Press
*Clean & Jerk 1RM
Bench Press (1×3)
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can record individual 3-Rep. But “Score” for team is the combined total.
-Rest 5:00 before Part 2-
Metcon (AMRAP – Reps)
IN TEAMS OF 3…
II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Row, Bike, or Ski*
1 Round of Cindy is…
15 Air Squats
*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!
2019 09 06