Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 20 CrossFit Total 1 rep max for: Back squat Press Deadlift Three attempts at each movement are given. Total is the combined weight of all three movements.

Warm up # For Time: 95lb Overhead Squat x 5  50lb dumbell snatch x 5 each side x 10 rounds

Warm up # Elizabeth 21,15,9 135 pound Clean Ring Dips

Warm Up# 3 “Kelly” For Time: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball x 5 rounds

Warm Up # 18 For time: 10,8,6,4,2 135 lb Thruster 275 lb Deadlift

Warm Up # 6 Snatch: 1,1,1,1 Then: “Isabelle” 3o 135lb snatches for time.

Warm up # 13 “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Score is total reps for both exercises in all rounds

Warm up # 25 Back squat 1,1,1,1 Then: 135 back squat max reps in 1 minute Then: 25 burpees for time

Warm up # 21 Tabata intervals for these 5 movements: Pullups Box jumps Kettlebell swings 1.5, 25 Ring Dips Jumping Pullups Score is total reps for all movements.

Warm up # 2 “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps