3/31/2014
Strength 5 deadlifts EMOM x 5 minutes @70% of 1rm. Starting on minute 6, 1 deadlift every :15 seconds from 6-10 minute at same weight. Conditioning 4 rounds 15 pull ups 15 wall balls 20/14 15 burpees Mobility
Strength 5 deadlifts EMOM x 5 minutes @70% of 1rm. Starting on minute 6, 1 deadlift every :15 seconds from 6-10 minute at same weight. Conditioning 4 rounds 15 pull ups 15 wall balls 20/14 15 burpees Mobility
For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpee
Strength 1a) 3x 10 Front rack walking lunge- Heaviest possible 1b) 3x ME Chest to bar hang at top of pull up -Rest 1 minute between exercises- Metcon 12 minute AMRAP 300m Row 30 Air Squats 15 Bench Press 135/95
“J.J.” For time: 1-10 Squat Clean 185/135 10-1 Paralette Handstand push up *For paralette HSPU, use plates, 2 45’s for guys rx and 1 45 and a 25 for girls rx.*
Strength 3 Push Press EMOM x 10 minutes @ 72% of 1RM Metcon 20 minute AMRAP 3 Rope Climbs 20 Hand release push up 10 Deadlifts 275/185
Strength 15 minutes to find 5RM Squat Snatch Metcon 10 minute AMRAP 4 Thrusters 165/115 8 Burpees 14 Box Jumps 24/20 Mobility
14.4 14 minute AMRAP 60 calorie row 50 toes to bar 40 wall ball 20/14 30 cleans 135/95 20 muscle ups
Barbell Work EMOM x 10 minutes 1 Hang Power Clean+1 Hang Squat Clean+ 2 Split Jerk Metcon 10 Minute AMRAP 100 Double unders -then- 10 Broad Jumps (6ft min. for RX) 10 Shoulder to Overhead 115/75
“Randy” 75 Power Snatches for time 75/55
For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]
For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]
Strength Bench Press 5×5 Conditioning 1000m Row 50 Burpees 20 Muscle ups * 20 min. time cap*