6/12/17 Workouts & News

It’s time to talk about dropping weights and why and when we should and should NOT be dropping.

Check out our blog post Dropping The Weights.

 

CROSSFIT

 

Part 1: For Time*...

400m Row - 4 Cleans (185/135)

300m - 3 Cleans

200m - 2 Cleans

300m - 3 Cleans

400m - 2 Cleans

*14 minute cap

 

-rest 10 minutes-

 

Part 2: EMOM 14

Minute 1- :10-:15 second L Sit/Tuck Hold

Minute 2- :10-:15 Hollow Rocks

 

*******************************************

 

FASTFIT

 

Every 90 sec x 7 Rounds

10 Single Leg deadlifts

 

-2 min rest-

 

In 14 minutes: Complete as much as possible of;

50 Double Unders/100 Singles

30 KB deadlifts

50 Double Unders/100 Singles

30 KB Swings

50 Double Unders/100 Singles

30 KB Goblet Squats

50 Double Unders/100 Singles

30 Situps

50 Double Unders/100 Singles

30 Burpees

 

(KB weights should be heavy as possible)

 

-Rest-

 

5 Rounds 30 sec on/off

Hollow Hold





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