WWPF FOR TIME 100/100 DU Relay Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-up (partner holds HS) 100/100 DU Relay Complete reps: 10-9-8-7-6-5-4-3-2-1 Shoulder 2 OH, 135/83 (Synchronized) Strict Pull-up (Partner hangs) 100/100 DU Relay
Over Head Squat 3-3-3 Then: 12 Min AMRAP of: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to ZEN and Comments:
Bench Press: 6RM 2 x 6 @ 85-90% Then… 2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max Target Burpees 1 Min Break 2 Min Max Cal Bike 1 Min Break We lost a great friend of the CFWC community yesterday, RIP Hutch. We will honor you
15 Minutes to Heavy Clean and Jerk Then….. Cash in: 800m Run 3 Rounds 7 Muscle Ups 5 Bodyweight Clean and Jerks Cash out: 800m Run The Crossfit Games start tomorrow!! Watch Evan compete at games.crossfit.com
Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps THEN… 15 – 12 – 9 Sumo Deadlift High-pull 135/95 Chest to bar Pull-ups Good Luck to Evan Haines as he makes his way to Madison this week for The CrossFit Games!
9am Oly (Coach Amie) Muscle Snatch Power Snatch + Snatch Snatch High pull 10am Endurance: 0:00 – 8:00 100m Sprint EMOM 10:00 – 18:00 AMRAP 10 Pullups 15 Pushups 20 Situps 25 DU 20:00 – Finish 1 Mile Run Amie is Coaching Olympic Lifting this Sunday.
15 minutes Work up to a heavy Turkish Get-up *Barbell, KB, DB, plate Then.. For Time: 400m Walking Lunge, 50/35
0:00 – 13:00 13 minutes to Heavy Power Snatch 15:00 – Finish Partner Diane 42-30-18 Deadlift, 225/153 (Partner holds top of DL) HSPU (Partner holds HS) Then… (No set break between) Partner Annie 50-40-30-20-10 DU Relay Partner Med Ball Sit-ups, 20/14 (Over Box)
Over Head Squat 2-2-2 Then 7 Rounds of 7 Thrusters 95/63 7 Box Jumps 24/20 7 Pullups Post Loads and Times to ZEN and Comments:
Bench Press: 6 RM 2 x 6 @ 85-90% Then… For Time 30 Alt DB Snatches, 50/35 30 Wall Ball Shots, 20/14 30 Russian Twists, 20/14 Rest 2 Minutes 20 Alt DB Snatches 20 Wall Ball Shots 20 Russian Twists REST 1 Minute 10 Alt DB Snatches 10 Wall Ball Shots 10 Russian
EMOM 7 Minutes 1 Clean 2 Hang Cleans Then…. AMRAP 18 Minutes 20 Burpees 10 Cleans 185/133 10 Muscle Ups (5 Ring and 5 Bar) *Must bike 25/15 cal twice during workout*
Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps @ 80-85% THEN… 14- 12 – 10 – 8 – 6 – 4 -2 Pistols (scale today with cossack squats) 20 m Handstand Walk (scale with bear crawl) Thanks for the great turnout and love for our “Hutch WOD”
