Friday
CrossFit open 19.2!!!

EMOM 10 Minutes
3 Box Jumps

increase height every 2 minutes

For time:

Run 400m, then
3RDS
10 Db Squat clean 22,5/15kg
15 Push ups
Run 400m

Warm Up

800m Run

15 PT

15 GM

10 Air Squats @20x1

2x5 Pull Ups

2x5 Strict HSPU’s

1min Band Squat

25m Band Walk

Strength

10 EMOM

Back Squat @20x1 4 reps

WOD

“Jackie” for Time

1000m Row

50 Thrusters 45/35#

30 Pull Ups

snatch 1rm

Käsipaino penkki 5x10, ahap

Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 1:00pm so there will be no early morning class (5:15am).

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

A
A. Warm Up
3 RND
30" Dead Hang from Pull- Up Bar
10 DB Hang Squat Clean Thruster
Ski 10 Cal.

B. Forza
Ogni 2' per 7 set 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 65-75%
Set 7: 80%

C. For Time
4 Rnd
8-10 Muscle Ups (In alternativa 12-14 c2b)
20 Alt.DB Squat Snatch 25/15kg

D. Skill

HSPU Strict
HSWALK

E.
Ogni minuto fino a quando riesco a stare nel minuto
Mnuto 1) 15/10 cal.bike
Minuto 2) 3 A.swing
Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

E1 For Time
20 Push Up
50 Wall Ball
Rest 90"
20 Push Up
40 Wall Ball
Rest 90"
20 Push Ups
30 Wall Ball
Rest 90"
20 Push Up
20 Wall Ball
Rest 90"
20 Push Ups
1 max Wall Ball unbroken

F. Optional Acc.
3x 1' Weighted Plank Hold

4×16 Seated Alternating DB Curl
(8 Per lato)
Dumbbell Split Squat
5×20
(10 Per lato)

Back Rack Split Squat
4×15 (2x lato)

5x 20" Back Extension hold

Wednesday 20th September

CLEAN COMPLEX

Every Minute on the Minute x 15:
1-7: 2 Tall Cleans
8-15: 2 Hip Cleans

Post loads to comments.

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HALF “JERRY”

For Time:
800m Run
1000m Row
800m Run

Try to stay uncomfortable on this one today.

Post time and Rx to comments.