Workout: Wednesday 07/19/2017

Level 1

E2MOM for 16 minutes
1st 2 minutes: 5 Deadlifts 225#/155# / 10 KB Windmills 35#/26# 5/5
2nd 2 minutes: 10 GHD Sit Ups / 10 GHD Hip Extensions
+
800m Run
50 Thrusters 75#/55#
*Every time you break doing Thrusters, perform 10 Burpees.
800m Run
Post Rx or not and time, with Burpees total.

Level 2

600m Run X 6
2 minute rest between efforts.
+
30 TGU’s 53#/35#
Post fastest and slowest time splits and time for TGU’s.

CrossFit Old School

100 Sit Ups
+
10 Rounds
250m Row
25 Squats
+
100 Sit Ups
Post time.

Workout: Tuesday 07/18/2017

Level 1

21 – 18 – 15 – 12 – 9 – 6 – 3
KB SDLHP 53#/35#
Goblet Squats
+
50 Calorie Row
+
3 Rounds
15 Hang Power Snatches 75#/55#
15 Toes to Bar
30 Walking Lunges
Post time.

Level 2

5 Sets
12/8 Calories on Assault Bike
7 Power Snatches 115#/75#
7 Box Jumps 30″/24″
7 Pull Ups
7 Burpees over Bar
Rest 2 minutes
Post time minus 8 minutes.

CrossFit Old School

800m Run
30 DB Hang Squat Cleans 35#/25#
20 Box Jumps 20″
30 GHD Sit Ups
20 Pull Ups
30 GHD Hip Extensions
20 DB Push Jerks
30 Overhead Walking Lunges 45#/35#
800m Run
Post time.

Workout: Monday 07/17/2017

Level 1

AMRAP in 5 minutes
1 Power Clean 135#/95#
1 Jerk
– Rest 3 minutes –
AMRAP in 5 minutes
5 Back Squats 175#/115#
10 Push Ups
– Rest 3 minutes –
5 Rounds
200m Run
30 Double Unders
10 Burpees
Post rep totals for each and time.

Level 2

1200m Run
5 Power Cleans 205#/135#
20 HSPU’s
4 Power Claens
15 HSPU’s
3 Power Cleans
10 HSPU’s
2 Power Cleans
5 HSPU’s
1 Power Clean
+
AMRAP in 10 minutes
5 Back Squats 225#/155#
10/6 Strict Pull Ups
Post time and rounds plus reps completed.

CrossFit Old School

1000m Row
1200m Run
750m Row
800m Run
500m Row
600m Run
Post time.

Copyright © Crossfit East County 2016