CrossFit Havoc Palmetto Florida
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Back Extensions, 10 Hip Bridges, Empty bar Clean and Jerk Work
1 . Every 1:30 for 14 Sets (21 minutes):
1 Clean + 1 Hang Clean + 1 Jerk
2 . For Time:
100 Kettlebell Swings
50 Calorie Row
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Glute Ham Raise, 10 Walking Lunges, 10 Empty Bar Overhead Squats, 10 Pull ups
For Time:
5 Rounds:
2 Rope Climbs
2 Snatches (Full Squat)
2 Lunges (Per Leg)
*100 Double Unders after all 5 Rounds are complete
5 Rounds:
4 Bar Muscle ups
4 Handstand Push ups
4 Power Cleans
*100 Double Unders after all 5 Rounds are complete
5 Rounds:
8 Glute Ham Sit ups
8 Shoulder-to-Overhead
8 Front Squats
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 5 Behind the Neck Push Jerk, 5 Hang Power Snatch, 5 Hang Power Clean
1 . Every minute for 12 sets:
1 Power Snatch
Every minute for 12 sets:
1 Power Clean
2 . As many Rounds as possible in 6 minutes:
3 Burpee Box Jumps
9 Wallballs
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Back Extensions, 5 Ring Pull ups, 10 Kang Squats, 1 Minute Plank
10 Rounds for Time:
5 Back Squats
10 Pull ups
15 Push ups
200 Meter Run
SEE YOU GUYS AT 9:30 A.M.!
“Ryan“
Five rounds for time of:
7 Muscle-ups
21 Burpees
*Each Burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Glute Ham Raise, 10 Hip Bridges, 10 Good Mornings, 10 Push ups
1 . Every 2 minutes for 8 Sets Each(16 minutes):
1st set of 2 minutes: 3 Deadlifts
2nd set of 2 minutes: 1 Turkish Get up Per Arm
2 . For Time:
20 Hang Power Cleans
20 Push Press
*Every Time you put the bar down do 100 Meter Weighted Run @ 45/ 25
20 Toes to bar
20 Pull ups
*Every Time you come off the bar down do 100 Meter Weighted Run @ 45/ 25
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Air Squats, 10 Empty Bar Push Press, 10 Empty Bar Front Squats
1 . Every minute for 12 sets:
1 Thruster
2 . For Time:
12, 8, 4, 8, 12 Handstand Push up
6, 4, 2, 4, 6 Full Clean
3, 2, 1, 2, 3 Rope Climb
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: PVC Pull Throughs, Empty Bar Snatch Work
15 Rounds for Time:
1 Snatch + 2 Overhead Squats
10 Kneeling Squat Jumps
1 Muscle up + 2 Dips
10 Box Step Overs
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Squat jumps, 10 Empty Bar Press, 10 Jumping Lunges, 10 Empty bar Cleans
1 . Every 1:15 for 16 Sets (20 minutes):
1 Clean and Jerk
2 . As many Rounds as possible in 12 minutes:
6 Kettlebell Swings
12 Calorie Row
24 Double Unders
STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!
Warm up: 10 Walking Lunge Steps, 30 Set Handstand Hold, 1 Minute Bottom of Squat, 10 Back Extensions
1 . Every 4 minutes for 3 sets (12 minutes):
1st Set: 10 Overhead Squats
2nd Set: 10 Front Squats
3rd Set: 10 Back Squats
2 . For Time:
100 Push ups
1000 Meter Run
100 Burpees
