CrossFit – Fri, May 3 Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010 https://www.crossfit.com/workout/2011/01/07#/comments Scale the deadlift to a
CrossFit – Thu, May 2 Hatch Cycle W6D2 Backsquat:1×4@75%3×4@80%-Rest 2 mins. b/t. sets. Frontsquat:1×5@60%1×5@65%2×5@70%-Rest 1-2 mins. b/t sets. Individual Quarterfinal Workout #3 (AMRAP – Reps) For time: 3 Rounds:10 HSPU (1 Abmat HSPU or Barbell Thruster at 50% of your bodyweight)20 T2B (Kip-swing to L-Sit/Kip-swing to K2Chest/Hanging Knee Raises) 2 Rounds:10 Strict HSPU (1 Abmat
CrossFit – Wed, May 1 Individual Quarterfinal Workout #4 (AMRAP – Reps) With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1Rest 1 minute 10 clean and jerks, weight 2Rest 1 minute 10 clean and jerks, weight 3Rest 1 minute Max-reps clean and jerks
CrossFit – Tue, Apr 30 Snatch Triple (Weight) 15 minutes to establish a HEAVYsnatch triple for the day. 5×3 TNG Snatches; rest as needed. Individual Quarterfinal Workout #1 (AMRAP – Reps) For Total Reps:1:00 ME Snatches 135/851:00 ME Cal Row1:00 DB Box Step-ups 2×50/351:00 Rest Box height is 20″ across. Scale the weight of the
CrossFit – Mon, Apr 29 Hatch Cycle W6D1 Backsquat:1×6@70%1×6@80%1×3@90%1×2@95%-Rest 2-3 mins. b/t sets. Frontsquat:1×5@65%1×4@75%1×4@80%1×4@80%-Rest 1-2 mins. b/t. sets. *You may use a belt for sets greaterthan or equal to 80%. If you feel like you don’t need one, don’t use one!*All percentage work is based off 1 RMof the specific lift. EMOM for 20:00: (AMRAP
