CrossFit Havoc Palmetto Florida
Warm up: 2 Rounds of: 100 meter run / 8 air squats / 12 Good mornings with med ball at chest
2. Grettel
10 Rounds for time of:
3 Clean and jerks
3 Burpees over the bar
Or,
Ingrid
10 Rounds for time of:
3 Snatches
3 Burpees over the bar
*Clean and jerks and snatches can be power.
♀ 95 lb. ♂ 135 lb.
I go you go for 8 Rounds each:
50′ Sled drag
50′ Burpee broad jump
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
Warm up: 2 rounds of: 10 Toy soldiers / 30 seconds of butt kickers / 10 walking lunges
2. 3 Rounds for time:
20 Ab wheel rollouts
10 Kneeling squat jumps
5 Shoulder to overhead @ pretty heavy
*Ab wheel rollouts are very difficult the first time you try them. Kneeling is recommended. The standing version is something you can work towards.
Warm up: 2 minutes on a thing / Warm up your snatch
32 Minute EMOM:
1 Power snatch
10 Toes to bar
1 Snatch
8 / 12 Calories on a thing
Warm up: Plate presses / Pushups / pullups
2. For time:
20 Ring dips
20 Devil presses
20 Strict pullups
20 Dumbbell step ups Per leg
20 Handstand pushups
Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats
2. “I Have a Dream”
6 Rounds for time of:
30 Double unders
3 Deadlifts
3 Hang power cleans
3 Front squats
3 Jerks
300 Meter run
The time is always right to do what is right.
In teams of 2:
4 Rounds:
400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight.
40 Calorie bike
40 Partner med ball sit ups
Warm up: 2 minutes on a thing / X walk / Seated good mornings
2. 30, 20, 10 Reps for time:
Ring Pushups
Lateral bench jumps
Overhead squats 75 / 53
Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke
2. 3 Rounds for time:
300 Meter run
300 Meter row
30 Wallballs
