Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: wrist stretches, bottom of squat hold, empty bar front squats 1 . Front squat: 3 x 4 @ 85% 2 . As many rounds as possible in 12 minutes: 6 Thrusters 12 Burpees over the bar 24 Sit ups

Warm up: 2 minutes on bike, tuck jumps, Burpees, rope climb technique 20 Rounds For Time: 1 Rope Climb 2 Power Cleans 4 Box jump Overs

Warm up: handstand hold, push ups, sit ups, lunges 1 . Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2 . For Time: 40 pull ups 80 Double unders 40 hang power snatch 80 Double unders

Warm up: Kang squat, bottom of squat hold, 1 . Back squat: 5 x 3 @ 85% 2 . 3 Rounds For Time: 20 Wall balls 15 Russian Twists 10 Handstand push ups

Warm up: back extensions, glute ham raise, empty bar stretches and power cleans 1 . Power clean: 8 x 2 @ 80% 2 . 10 Rounds For Time: 100 Meter Run 2 Deadlifts 4 Toes to bar

Warm up: wrist stretches, air squat, sit ups 1 . Front squat: 4 x 3 @ 80% 2 . As many Rounds as possible in 10 minutes: 10 Pull ups 10 seated dumbbell press 10 box jumps

Warm up: empty bar snatch work. For Time: 10 Snatches 30 Calorie Row 60 Burpees 20 Snatches 20 Calorie Row 40 lateral barbell burpees 30 Snatches 10 Calorie Row 20 bar facing burpees

Warm up: wrist stretches, empty bar push press 1 . Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2 . For Time: 50 Glute ham sit ups 25 Hang power cleans 50 Sit ups 25 Hang Power Cleans

Warm up: Kang squats, bottom of squat hold, hip bridges 1 . Back squat: 5 x 4 @ 80% 2 . 6 Rounds For Time: 6 dumbbell snatches (3 per side) 6 dumbbell step overs 6 clapping push ups

Warm up: glute gam raise, glute ham sit ups, burpees 1 . Power clean: 8 x 2 @ 80% 2 . For Time: 800 Meter Run 40 Strict Press 40 Pull ups