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CrossFit Class 1-20-16

19
Jan

CrossFit Class 1-20-16

CrossFit Class 1-20-16

Fitness

Performance

Not For Time Front Squat 60%/5, 65%/4, 70%/4, 75%/3, 80%/3, 85%/2, 90%/1×2
Back Squat 5,5,5,5 *rest 2-3 minutes between sets
Turkish Get Up  4,4,4,4
WORKOUT 14.4
Perform 4 Rounds “Fight Gone Bad” Style MEN – includes Masters Men up to 54 years old
Minute 1: Power Snatch 35/25kg Complete as many rounds and repetitions as possible in 14 minutes of:
Minute 2: Sit Ups 60-calorie row
Minute 3: Hang Squat Cleans 35/25kg 50 toes-to-bars
Minute 4: Jumping Pull Ups 40 wall-ball shots, 20/14 to 10/9-foot target
Rest 1 Minute 30 cleans, 62/44kg
20 muscle-ups
Rest 3 Minutes then 2 minute AMRAP of:
10 Chest to Bar Pull Ups
10 Wall Balls
60 seconds rest
Repeat 3 Times
3 Rounds Not For Time: 3 Rounds Not For Time:
10 Hypers 3011 10 Hypers 3011
10 GHD’s 10 GHD’s
1 Minute Weighted Plank 1 Minute Weighted Plank