Friday 190517

Willow’s WOD w/ a partner

400m run together

Each partner does 2 alternating rounds of:

13 Pull-ups; Assisted Pull-ups; Ring Rows

17 Pistols; Assisted Pistols; Box Step-ups

 

400m run together

Each partner does 2 alternating rounds of:

13 Wallballs @20/14

17 DU’s/ 17 SU’s

 

400m run together

Each partner does 2 alternating rounds of:

13 DB OH squats @50/35; 40/25; 30/20 (scale to goblet squats if needed)

17 HSPU; Pike HSPU; DB Strict Press

 

**30 min time cap

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Crossfit Enhance
Friday 190510

“Hefty 100”

With a Partner Complete 100 reps of each:

Box Jumps @24/20; 20/16; Step-ups

Jumping Pull-Ups

Kettlebell Swings @53/35; 44/26; 35/18

Walking Lunges

Knees-to-Elbows; Knees AHAP

Push Press @45/35; 35/25; 25/15

Back Extensions; Supermans

Wall Balls @20/14; 16/10; 12/8

Burpees

Double-Unders; 200 SU’s

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Crossfit Enhance
Wednesday 190508

AMRAP 4

10/7 Cal Row

9 Hang Power Clean 115/75 – 95/65 – 65/45

 

Rest 2 min

 

AMRAP 4

10/7 Cal Row

9 Hang Squat Clean 135/85 – 115/75 – 75/55

 

Rest 2 min

 

AMRAP 4

10/7 Cal Row

9 Front Squat 155/95 – 135/85 – 95/65

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Crossfit Enhance