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Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-min. AMRAP:

200m Run

5 Push Up to Pike

5 Med Ball Cleans

5 Med Ball Thrusters

5 Kip Swings

Strength & Conditioning

With a 20-Min. Clock, complete a component from the week*, a Push Press 10RM, or work on a strength, conditioning, skill, or mobility of choice.

*Front Squat 10RM

*Handstand Skill/Strength

Strength

Push Press (10RM)

Workout

Metcon (AMRAP – Rounds and Reps)

With a 15:00 clock:

Buy-In:

100 Wall Balls (20/14)

Then, In remaining time:

AMRAP:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups
Scales:

WB:

Scale load and/or Reps or switch to Bench Press with barbell or DB

Thrusters:

Scale load and/or Reps or switch to Push Press if unable to Squat, Front Squat if unable to Press

C2B:

choose a gymnastics movement that you can cycle through quickly – JC2B, JPU, Pull-ups, RR