Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 16 1. Clean and jerk: Find 1 rep max 2. For time: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups

Warm up # 22 1. Snatch balance: 2,2,2,1,1,1 2. 95lb overhead squat x 75 reps in as few sets as possible – 4 minute max rest between sets

Warm up of your choice 3 rounds for time of: Burpees x 8 185 lb Power clean x 4 185 lb Clean x 2 185 lb Clean and Jerk x 1

Warm up # 15 1. 2 hands anyhow 1,1,1,1,1 2. For time: 200 meter run 100 double unders 400 meter run 50 one legged box jumps @ 20″ (25 each leg) 800 meter run 25 Overhead squats @ 115lbs

Warm up # 4 ” The Fantastic 4″ Four rounds for time of: Wall climbs x 10 Burpees x 10 95 lb thrusters x 10 Glute ham sit ups x 10

Warm up # 1 1. Front squat : 5,5,3,3,10 2. As many rounds as possible in 12 minutes of: 3 muscle ups 6 Handstand pushups 9 155lb front squats

Warm up # 12 “The Heart Breaker” 8 rounds for time of: 100 meter farmers walk @ 1.5 / 1 pood in each hand 15 deadlifts @ 135/ 95 25 kettlebell swings @ 1.5/ 1 pood 400 meter run

Warm up of your choice 1. Weighted pullup: 1,1,1,1,1 2. Weighted dip : 1,1,1,1,1 3. For time: 50 one arm barbell power snatches @ 75lbs

Hey Guys, Saturday @ 3 pm is Leeloo’s 2nd birthday party at the gym. Stop by and bring your families if you get a chance. Warm up # 18 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 11 1. For time: 50 handstand pushups- for every time you come off the wall you must row 200 meters 2. For time: 2 minutes of L sit- for every time you drop you must do 5 burpees