Workout: Thursday 12/07/2017

Level 1

 

AMRAP in 7 minutes
20 Overhead Walking Lunges  45#/35#
10 Toes to Bar
10 Plate Squat Jumps  6″  45#/35#
– Rest 3 minutes –
AMRAP in 7 minutes
10 Power Snatches  75#/55#
10 Overhead Squats
20 Lateral Bar Jumps
+
Push Jerks  2,2,2,2,2  *AHAP
Post rep total for each and load.

 

Level 2

 

AMRAP in 7 minutes
5 Reps of Pull Up Bar Complex:
2 Strict Pull Ups
2 CTB Pull Ups
2 Toes to Bar  = 1 Rep  (Unbroken)
5 DB Overhead Squat  Right Arm  50#/35#
5 DB Overhead Squat  Left Arm
– Rest 3 minutes –
AMRAP in 7 minutes
5 Deadlifts  275#/185#
10 Burpees Over Bar
+
1 Hang Clean High Pull + 1 Hang Squat Clean  in 7 sets   *AHAP
Post rep total for each and load.

 

CrossFit Old School

 

3 Rounds
800m Run
50 Squats
50 Sit Ups
Post time.

By | 2017-12-07T04:24:37+00:00 December 7th, 2017|Uncategorized|

7 Comments

  1. Paul December 7, 2017 at 4:22 pm - Reply

    5:15
    L1
    Rob 60/85 Rx all/145#
    L2
    Jake 30/61 Rx all/ 225#CF O S
    Rose 31:06 Rx
    Newman 57:13 Rx 2.25 miles
    Rob 25:48 Rx

  2. Paul December 7, 2017 at 5:16 pm - Reply

    8:00
    L1
    Tim S. 114/120/145#
    Stroup 120/120 Rx all 165#
    Ed 100/131 Rx all/ 200#
    Susan 92/86 Rx all/95#
    Berenice 60/60/85#
    CF O S
    Laurie 34:44 Rx

  3. Paul December 7, 2017 at 5:50 pm - Reply

    9:00
    L1
    Anthony 102/90/115#
    CF O S
    Nicole H. 24:59 RX
    Tina 24:41 Rx

  4. Paul December 7, 2017 at 8:53 pm - Reply

    12pm
    L1
    Tina H. 100/94/105# Rx All
    Nicole 91/87/95# Rx All
    Sam 87/90/175# Rx All
    Ahmad 96/90/135# Rx All
    Jesus 80/80/15#

  5. Paul December 8, 2017 at 1:17 am - Reply

    4PM
    L1
    Cami 99Rx/95/–
    Jimmy 80Rx/85Rx/185#
    Shannon 88/80/85#
    Pat 115Rx/87Rx/–
    L2
    Ira 4/15Rx
    Jeff W 19/60Rx/135#
    Trapp 34Rx/70Rx/210#
    Alex 12Rx/–/–
    CFOS
    Dylan 24:41Rx
    Vince 26:44Rx
    Mike N 32:43Rx

  6. Paul December 8, 2017 at 1:55 am - Reply

    5:00
    L1
    Cathy 102/90 Rx all/90#
    Severen 70/55 Rx all/135#
    Tyler B. 62/56 Rx all/125#
    Barbara 120/120 Rx all/-
    Jeria 80/-/-
    Chris B. 130/125 Rx all /215#
    Luke 123/92 Rx all/155#
    L2
    Jeria -/85/-
    CF O S
    Barbara 22:25 Rx

  7. Paul December 8, 2017 at 2:54 am - Reply

    6:00
    L1
    Lisa 131/174 Rx all/145#
    Clara 120/100 Rx/95#
    Sloane 120/172 Rx all/ 115# FS
    Gary 154 Rx/105/155#
    Marisa 140/174 Rx all/125#
    Joe V. 120/105 Rx all/235#

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