With a partner complete 3 rounds each of: 10 later box jump overs (24/20) 15 Thrusters (95/65) 20 T2B Each partner completes one whole round before switching. Non working partner must hold the front leaning rest position. If partner drops then both teammates stop and do 3 burpees before continuing.
3 rounds for time: 400m Run 1 round of “DT” 12 bar facing burpees * 1 round of DT = 12 Deadlifts/9 Hang power cleans/6 Push jerks.
Spend 15 minutes working on snatch technique (stay light) 3 rounds for time: 400m run 15 OHS (115/85) Video: Aleksey Torokhtiy
3 rounds for time: 3 rope climbs 9 Front squats (165/115) 15 HSPU Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!! Photo c/o Sonal Patel
3 rounds for time: 400m run 10 power clean (body weight) 10 S2OH (body weight) This past Saturday the 8:30am crew rocked the Teams of 3-4 Workout! Welcome to our first time drop-ins, Desiree Thomas, Donovan Thomas and Jonathan Davis!
3 sets not for time: 1 rope climb 10 pull-ups. Strict ring dips 10 alt pistols 3 rounds for time: 400m run 20 push ups 7 power snatch (135/95) “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – […]
500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend. Ashley G […]
In 15 min work up to your heaviest power clean for the day. 3 rounds for time: 300m run 15 ring dips 9 burpees Cash out: coaches choice
Treat this as an active recovery workout. 3 rounds for time: 500m row 15 Russian KB swings 20 push ups Spend the rest of the time foam rolling, laxing, and stretching any problem areas.
Warm up: coaches choice 3 rounds for time: 500m row 400m run 15 burpees Spend the rest of the time stretching, laxing, and foam rolling.