Thursday, June 11, 2015

  CrossFit Kids Team Extreme hitting it hard!!!
Arm/Leg Swings
Samson Stretch L & R
Then 2 rounds of:
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges

MOD (20:00 CAP)
Clean & Jerk
2s x 3r at 75%
3s × 2r at 80%
1 × 1 at 85%
If you don’t know you max then use
this time to practice or find your max

For Time
15 Power Snatches 95/63#
30 Lateral Jumps (over bar)
15 KTE’s (2:1 Knee Raises)
12 Power Snatches
30 Lateral Jumps (over bar)
12 KTE’s
9 Power Snatches  
30 Lateral Hurdle Jumps (over bar)
9 KTE’s
Rx+ =115/83# or heavier, GHD Sit-ups

Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval.  Competitors Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

2 comments (Add your own)

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2. wrote:
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Fri, October 13, 2017 @ 1:32 AM

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