Post Time:

PS: 6:14

TS: 10:25

TT 12:28

AS 17:38

Post reps and times

 

Lynn from Crossfit

Do T-spine mobilization & dynamic warmups.

5 rounds of body weight pull-ups and bench press. Count reps and post.

 

 

SD:195

KC: 131

PS: 112 (PR is 127. Slipping)

Dynamic Warm-ups & Corrective Exercise

Muscle Snatch 3-3-3-3

Then the following exercises 5-5-4-4-3. You can superset or giant set these however you like. The goal here is to develop relative strength. Finish with 2 rounds of Plank-Elbow-to-Knee for 45 seconds.

Dynamic Warm-ups

Row intervals: 30 second sprint, 30 second rest. 4 intervals. Shoot for 150m.

Tabata Sequence: 20 seconds of work, 10 seconds of rest continuously for 8 rounds. Two minutes rest between rounds. You score on each round is the least amount of reps you counted in the 20 second period. If you dropped to 2 burpees in the eighth round, then that is the score for the round. Add round scores for total score.

Post Socres

KC:     36

SD: 36

SM:     35

DG:33

BS 33

BC: 31

RD:     31

TT: 31

SCol: 31

EH: 30

TS: 30

SS: 29

MDB 25 (sick)

DW: 25

AJ: 24

CD: 20

JB 20

DB 20

PF: 19

 

 

Aloha Friday, do what you love. We will have round-robin in group workouts with each person picking a favorite exercise for the group.

 

 

Sledge Hammer Tire: 1 minute with 1 minute rest for 5 rounds.

 

 

 

Once through for time.

 

Seven rounds for time of: