2 x
200m run
5 burpee broad jumps
10 v ups
P clean
1 round
30 t2b
30 p cleans 75/115
30 box jump over
Rest 3:00
2rounds
15/15/15
Rest 3:00
3 rounds 10/10/10
May 19, 2019
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
May 17, 2019
Teams of 2
100 cal bike
100 box jump overs
100 cal row
May 16, 2019
8 rounds
400m run
10 pull up
20 push up
30 squats
May 15, 2019
100 ft. of legless rope ascent in AFSAP
AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
Accum 2:00
L sit in AFSAP
May 14, 2019
3 rounds for time of:
15 cleans 135/95
15 thrusters
1,000-m row
400m run
(Squat prep) 2x
Banded side steps, clam shells, spider, iron cross
Power clean bergner warm up
May 13, 2019
Amrap 3:
6 alt db snatch 50/35
6 box jumps 24/20
6 push ups
Rest 1 min
Amrap 5:
10 alt db snatch
10 box jumps
10 push ups
Rest 2 min
Amrap 7:
14 alt db snatch
14 box jumps
14 push ups
Warm up
Row
Db deadlift
Plank
Row
Rebounding practice
Db high pull
Row
Muscle snatch
Inch worm push up
May 12, 2019
21-15-9
Thrusters, 95# / 65#
Pull-ups
2x
200 m run
:20 hollow
:20 Superman
10 Spider
5 Squat with Thoracic rotation
Pull up
Hang, scrap pull, kip, hand hop, elbow pull, pull up
Thruster progression
May 10, 2019
Teams of 2:
3 rounds
400m run (together)
200m farmer carry 50/35
100m Sa oh Lunge
5 rope climbs
May 9, 2019
5 rounds
4 c2b
13 s2oh 115/75
5 rounds
4 mu (ring or bar)
7 s2oh 155/105
18 min cap
RX+=
AGOQ 3
5 rounds
4 rmu
13 s2oh 135/95
5 rounds
4rmu
7s2oh 185/125
15 min cap
2x
1:00 jump rope
Banded pull aparts
30 m each Sa oh carry
Bar hangs
Kip swings small
Kip swings big
Pull up/bar mu
Push jerk progression
CrossFit St. Helens Copyright © 2019. All Rights Reserved.
May 20, 2019
0 Comments