crossfit a1a's tag archives

Friday the 24th of October

Max Effort L Sit Max Effort GHD or Anchored Sit Ups, 2 minutes Rest as needed "Hang in There" With a partner: 5 Rounds for time of: Run 200 Meters Bar Hang While partner 1 runs, partner 2 hangs from the bar. Each drop is assessed a 5 burpee penalty to be paid as a team after completion of the 5 rounds.

Thursday the 23th of October

"Two Miles, One Bar" Run 400 Meters 15 Thrusters 135/83 Run 400 Meters 15 Power Cleans Run 400 Meters 15 Overhead Squats Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Overhead Squats Run 400 Meters 15 Power Cleans Run 400 Meters 15 Thrusters

Wednesday the 22nd of October

Deadlift 1-1-1-1-1 Rest as needed 115 Pound Front Squat, 21 reps 115 Pound Push Press, 21 reps 100 Double Unders 115 Pound Front Squat, 15 reps 115 Pound Push Press, 15 reps 100 Double Unders 115 Pound Front Squat, 9 reps 115 Pound Push Press, 9 reps 100 Double Unders

Tuesday the 21st of October

Press 1-1-1-1-1 Max Effort Strict Pull Ups Rest as needed 12 Minute AMRAP 10 Burpee Box Jumps Run 200 Meters

Monday the 20th of October

Back Squat 1-1-1-1-1 Rest as needed Row 1,000 meters 50 Wall Ball Shots 30 Toes to Bar