5RFT

Black Betty 160209

A.  Every 2 minutes for 16 minutes perform Hang snatch + Overhead squat Increase weight across the 8 sets. B.  5 rounds for time: 7 power cleans (155/105) 7 shoulder to overhead (155/105) 7 bar hop burpees Announcement:  Don’t forget to register for the CF Open at the CrossFit Games Site.  The Open workout will […]

Unstoppable

5 sets of Clean and Jerk 1.1.1 ( rest 10 sec between singles) Rest 2-3 min between each set *squat clean, power jerk or split jerk Then 5 rounds for time: 5 S2OH (135/95) 10 T2B 20 Double Unders

Spicy Meatballs

5 sets of 5 Push Press Rest exactly 2 minutes between sets. Build to a heavy set for the day. 5 rounds for time: 300m run 10 handstand push-ups 10 chest to bar pullups

Fallout 4

5 Rounds For time: 10 Front Squats (135)(95) 15 KB Swings (53)(40) 10 T2B

Mr. Joshua

(35 min. cap) Five rounds for time of: Run 400 meters 30 Glute-ham/GHD sit-ups (Medball Sit-ups) 15 Deadlift (250/165)