1.) Smorgasbord of Mobility with a side of Fun
3 rounds
7 min cap
14/12 cal Assault Bike
25 Air Squats
10 Dumbbell Bent Over Row 50/35lb
15 minutes: Partner Quad Smash
7 min AMRAP
10 Medball Clean 20/14lb
15 Wallballs 20/14lb
20m Medball Overhead Walking Lunge 20/14lb
15 minutes: Partner Achilles/Calf Smash
3 rounds
7 min cap
250m Row
10 Alternating Dumbbell Snatch 50/35lb
5 Muscle Ups
Remainder of class: shoulder smash/lat smash
Note: you do not need to use a partner but it’s highly encouraged to really get the most out of the smashing
*2.) EMOM for 20 minutes 1 Snatch @ 70%
*3.) 7 minute AMRAP
20m Handstand Walk
10 Triple Unders
*4.) 5-4-3-2-1
Bench Press 185/125lb
Rope Climb
Note: first 2 pulls Legless then use legs remainder of way
*5.) 3 Push Jerk every 2 minutes for 10 minutes @ approx 65%
Note: percentage based off of 1rm c&j
*6.) 3 Rounds
25 Weighted Hip Extension 25/15lb
10 GH Raise
Note: add weight to gh raise if you can do them like angel and if you don’t know what that is talk to a coach
*7.) 3 x 15 Reverse Hyper
3 rounds
7 min cap
14/12 cal Assault Bike
25 Air Squats
10 Dumbbell Bent Over Row 50/35lb
15 minutes: Partner Quad Smash
7 min AMRAP
10 Medball Clean 20/14lb
15 Wallballs 20/14lb
20m Medball Overhead Walking Lunge 20/14lb
15 minutes: Partner Achilles/Calf Smash
3 rounds
7 min cap
250m Row
10 Alternating Dumbbell Snatch 50/35lb
5 Muscle Ups
Remainder of class: shoulder smash/lat smash
Note: you do not need to use a partner but it’s highly encouraged to really get the most out of the smashing
*2.) EMOM for 20 minutes 1 Snatch @ 70%
*3.) 7 minute AMRAP
20m Handstand Walk
10 Triple Unders
*4.) 5-4-3-2-1
Bench Press 185/125lb
Rope Climb
Note: first 2 pulls Legless then use legs remainder of way
*5.) 3 Push Jerk every 2 minutes for 10 minutes @ approx 65%
Note: percentage based off of 1rm c&j
*6.) 3 Rounds
25 Weighted Hip Extension 25/15lb
10 GH Raise
Note: add weight to gh raise if you can do them like angel and if you don’t know what that is talk to a coach
*7.) 3 x 15 Reverse Hyper
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Bruce Hoffort
My kind of CrossFit today
Topped out at Rx (50 lb) DB snatches. #needmoregrit
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Kazoung Vue
Done :)
Open Gym 100 front squats 95# for time 9:11
3
1
Nice job on those front squats
Lauren Kalil
Complete.
10 rounds 250m ski, 3 x 15 reverse hyper, hip extensions and GH raises, bench press and handstand holds
4
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Michael Green
All of the things.
Snatches than hit a 190# 5# PR snatch. Also got 2 ring mu's today!!
8
1
💥 it has been a GREAT day!!!👊
Sylvia Christensen
I tried hard enough to make me sweat
🇺🇸 Snatch EMOM 130#. HPC ladder from yesterday - 8/ME at 155#. 5 rounds: 25 GHDS, 60 sec. plank (25# plate), 20 hollow rocks, 60 sec. parallete L- holds (scaled to knees)
7
0
Tina Schmidt
Drop in at Crossfit mph (DC) 6-2 min rounds 16 cal roe/max effort BFB
83 BFB
5
0