Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up # 5 For Time: Run 800 meters 40 push press 95 lbs Run 800 meters 40 Glute ham sit ups Run 400 meters 80 switch steps Run 400 meters 80 calories on rower Vomit.

Warm Up # 19 Deadlift 1,1,1,1 Then: AMPAP in 10 min 3 HSPU Kettlebell snatch x2 each arm 53/25 Muscle Up x 1

Warm Up #20 ForTime: 20,15,10,5 Thrusters 135/85 KB Swings 2 pood/ 1 pood Burpees

Warm up # 15 For Time: Run 200 meters 10 dumbell snatches each arm  50/25 Run 200 meters 9 dumbell snatches Run 200 meters 8 dumbell snatches Continue this down to 1 snatch per arm.

Warm up # 22 Muscle ups x 15 Squats 3 x 20