22112019_Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

TABATA Warm-up x 2

R1 Alt Arm DB Snaches

R2 Alt Arm DB OHS

R3 KBS

R4 Ball Slams

R5 Push Ups

Stretching and mobility

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
185 = 83

125 = 56

135 = 61

95 = 43

95 = 43

65 = 29

Scale appropriately

Max weight Deadlifts (Weight)

8 rounds to find the best of 3 Deadlift weight (add up the best 3 rounds)

Take a break before the next round

Cash-out (No Measure)

2 rounds:

30 sec. plank hold

30 second hollow hold

30 second Superman

30 second sit-ups

30 second row-the-boat

By | 2019-11-21T22:15:48+00:00 November 21st, 2019|Fitness|0 Comments

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