Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

1. Back Squat 2,2,2,2 2. For Time: Kettlebell snatch 53/25 x 50 reps 3. 1000 meter row time

For Time: 90 kilo Clean x 3 50 lb turkish get up x 6 Ring dips x 9 x 3 rounds

“Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50 Here is one of my favorite youtube videos.

For time: 10 muscle ups 2 Dumbell Snatches 50/30 8 muscle ups 4 Dumbell snatches 6 Muscle ups 6 Dumbell snatches 4 Muscle ups 8 Dumbell snatches 2 Muscle ups 10 Dumbell snatches

Max reps in one minute of these 6 movements: 135lb back squat 115 lb bench press 155lb deadlift Pullups Parallel bar dips Burpees Rest 3 minutes between rounds.

FRAN!!!! 21,15.9 95/65 lb Barbell Thrusters Pullups

  Deadlift 3,3,3 Press 3,3,3 then: 20,15,10,5 of: burpees 20″ boxjumps

The Chief max rounds in 3 min of: 3 power cleans 6 pushups 9 air squats rest for 1 minute and complete 5 rounds.

“The Silverback” 3 Rounds for time of: 135lb snatch (full or power) x 5 135lb clean and jerk x 5 135lb thruster x 5 Here is a little motivation.

Weighted dip 3,3,3,3 Push press 2,2,2,2 Weighted pullup 1,1,1,1 Check out this Video of one of the best deadlifters of all time; Konstantine Konstanov. Here he is pulling 946 lbs at 275 lbs Bodyweight ! Notice anything different about his form?