Warm up: Split Jerk drills
1. Split jerk: 2,2,2,2,2,2,2,2,2,2
2. 3 rounds for time of:
20 Glute ham sit ups
10 pistols each leg
20 Kettlebell swings @ 1.5/1 pood
Warm up: Split Jerk drills
1. Split jerk: 2,2,2,2,2,2,2,2,2,2
2. 3 rounds for time of:
20 Glute ham sit ups
10 pistols each leg
20 Kettlebell swings @ 1.5/1 pood
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. Hang snatch/ snatch: 70,80,85,90,95(f), 95,100 (straps)
2. muscle up / 155 snatch
1,2,3,4,5,6,+ for 7 minutes got up to 5 rounds and 5 muscle ups
wait 5 minutes
7 minute amrap
250 row
15 hspu
60 double unders
2 rounds + 30 meters
8:38
Those pistols were no joke after the GHSUs!