CrossFit Frankfort

Friday, 21 September 2018

1.  E2MOM for 10:

• 1 Hang Snatch Pull
• 1 Hang Power Snatch
• 1 Power Snatch

2.  4 Rounds for Time:

• 40 Double Unders
• 20 Alternating Dumbbell Snatch 50/35
• 15 T2B

Thursday, 20  September 2018

AMRAP in 15:

• 3 Front Squat 95/65
• 3 HSPU
• 3 Front Squat 95/65
• 6 HSPU
• 3 Front Squat 95/65
• 9 HSPU
• 6 Front Squat 135/95
• 12 HSPU
• 6 Front Squat 135/95
• 15 HSPU
• 6 Front Squat 135/95
• 18 HSPU
• 9 Front Squat 185/125
• 21 HSPU

*Continue adding 3 HSPU each round and increasing weight and FS weight by 3 reps every 3 rounds until time expires.

Wednesday, 19 September 2018

1.  Power Clean

• 1-1-1-1-1

2.  Alternating Tabatas (8 rounds of each)

• Hang Power Clean 70% of heaviest load
• Ab-Mat Sit-Ups

Tuesday, 18 September 2018

1.  EMOM for 10 min HSPU Skill Work:

• Odd – Core strength/shoulder stabilization
• Even – Strict OH presses

2.  For Time:

• 20 Box Jumps 24/20
• 30 KB Swings 53/35
• 800m Run
• 30 KB Swings 53/35
• 20 Box Jumps 24/20

Monday, 17 September 2018

Lurong 2018 Championship Benchmark Test

AMRAP in 9:

• 100 Double Unders
• 30 KB SDHP 53/35
• 30 Burpee over the KB
• 30 Wall Balls 20/14
• 30 C2B Pull-Ups