Tuesday, December 12, 2017

Crown Competitor 21

WOD:
MetCon-
Not for Time:
50 Cal Ski Erg
30 Tire Flips -15 each person
10 RMU each person

15 Min. EMOM:
2 Clean and Jerks@80kg, 1 RMU

Monday, December 11, 2017

Crown Competitor 20

WOD:
MetCon-
Not for Time w/ 20lbs Wtd Vest:
800m Run Ladiera
10 Rounds of Cindy

1 min. Max DU-80 reps

12 Min. AMRAP:
8 Power Snatches
8 Deadlifts
8 Front Squats
8 Push Presses
8 Back Squats
1 Rope Climb
3 Rds, 16 reps

Saturday, December 9, 2017

Crown Competitior 19

WOD:
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec
MetCon-
3 Rds For Time w/ 20lbs Wtd Vest:
400m Run
12 HSPU
24 Air Squats
14:10
Rest 5 min.
5 Rounds For Time:
12 Shoulder to Overheads@60kg
12 Ring Dips-9:50
Rest 5 min.
5 Rounds For Time:
12 Deadlifts@100kg
12 Pull Ups
8:50



Friday, December 8, 2017

Crown Competitor 18

WOD:
LPO-
5x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
3x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
3x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled
MetCon-
5k Ski Erg
3 min. 70%-150-175 Watts
3 min. 80%-175-200 Watts
1 min. 90+%- 200+ Watts
1 min. 60%-100-150 Watts
21:40

Tuesday, December 5, 2017

Crown Competitor 17

WOD:
Strength-
10 Min EMOM:
5-5-5-5-5-5-5-5-5-5 (1st 3 just bw-last 7 sets-8lbs MB)
10 Min EMOM:
5 Ring Dips Strict w/ 14lbs Ball
5x10 Sh Presses-10 Bent Over Rows@2-16kg
3x15 GHD Sit-Ups
2x60 ES Side Planks
3x30m Farmer's Walks@2-32kg


Monday, December 4, 2017

Crown Competitor 16 (CROSSFIT LIFTOFF)

WOD:
MetCon-
12 Min. AMRAP
25 Pull Ups
50 Cal Row
100 OHS
50 Box Jumps
25 Pull Ups
202 reps

Lower in all scores 2 years ago but I had fun this year...two years from now I will do better :)

Saturday, December 2, 2017

Crown Competitor 15 (CROSSFIT LIFTOFF)

WOD:
LPO-
Max Clean and Jerk-115kg
later...
MetCon-
For Time-
Run 400m
40 Burpees
3:48
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec