2021-01-24 Fitness Option:3 Rounds



Fitness Option:
3 Rounds For Time
35/30 Cal Row
20 Lateral Burpee Over the Rower
10 Double KB Front Rack Squats


Fitness Option:
Front Squat
9-9-9


Finisher:
5 Rounds NOT For Time
15 Candlestick Leg Lifts
12 Swimmer Sit Ups
9 Twisting Planks/per side


Max Reps
Front Squat at 80% of 1RM

Front Pause Squat 4x6
Front Pause Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps



Skill Piece:
Banded Bar Muscle Up
OR
RMU transition Drill


Accessories:
DB Front Raises + DB Side Raises
5 x 8 (8 per arm + per exercise)


Clean Pulls
2-2-2-2
**At 100%-105%**


EMOM for 10 minutes
Min1: 1 Power Clean
Min2: 1 Squat Clean

Google CrossFit News

  • For those of you who do Turkish get ups religiously, has it made a noticeable impact on your shoulder mobility?

    Read more...
  • I don't understand how this is possible. (Huge PR jumps)

    Read more...
  • Started CrossFit 11 months ago and I just got my first muscle up. Not the best form but super pumped

    Started CrossFit 11 months ago and I just got my first muscle up. Not the best form but super pumped

    Read more...
  • West Coast Classic Live Semi-Final Day Two Discussion Thread

    Read more...
  • The CrossFit Asia Invitational: Day Two Recap - Morning Chalk Up

    Read more...
  • This Week in CrossFit - Morning Chalk Up

    Read more...
  • Atlas Games/Asia Invitational Virtual Semi-Final Discussion Thread

    Read more...
  • CrossFit Issues Late Penalty, Rescinds Emma Tall's Games Qualification After Official Announcement - Morning Chalk Up

    Read more...
  • Meghan Parks: From Marion to Madison for the CrossFit Games - Sippican Week

    Read more...