KP's Crossfit Blog

Tuesday, June 15, 2021

A. 5 min Row
1100m

B. 4 rounds, not for time
{
PowerClean+PushJerk 5x95, 4x115, 3x135, 2x155
2x OneArm Chinup (band assisted)
}

A. Row 5 min
1050m

B. 5 rounds, not for time
{
3 Ring Pullup
3 Front Squat 95#
3x2 DB Row 25#
3x2 DB Tricep Extension 25#
}

A. 800m run

B. 10 rounds
{
5 pullup
4 incline pushup
3 T2B
2 ShrimpSquat
1 Dip
}

C. 800m Run

A. 10 min row
2200m

B. 4 rounds not for time
{
Squat Clean: 5x95, 4x115, 3x135, 2x145
5 Ring Pullup
}

A. 5 min row
1100m

B. Not for time
{
5 Strict HSPU
10 Back Squat 95#
5 Weighted chinup 0#

4 Strict HSPU
10 Back Squat 95#
4 Weighted chinup 10#

3 Strict HSPU
10 Back Squat 95#
3 Weighted chinup 20#

2 Strict HSPU
10 Back Squat 95#
2 Weighted chinup 30#

1 Strict HSPU
10 Back Squat 95#
1 Weighted chinup 40#
}

A. Row 10m
2200

B. 5 rounds, not for time
{
5 OHPress 65#
1 HSHold
3 RingPullup
}

A. Run 5k