Farley Fridays.
CROSSFIT
*A little break from “Partner workout Sat” so we can suffer through some of these Masters qualifiers along with Jody and Darcie!
S&P Cycle! SQUAT – pull – press – pull – off
A. front squat: 3-3-3-3 @ 3211; rest as needed
B. Masters Online Qualifier Event 1
For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
*40 – 54: 135/95
*55+: 95/65
CSPORT
A. 10-1 ladder:
curl to press
weighted sit ups
B. 10-1 ladder:
wall balls
burpees
C. 3 rounds:
400m run/500m row
20 renegade rows
20 UB KBS
20 lunges holding the KB
Class WOD
A: 135/155/165/165
B: 6:46 rxd
CompTrain Program
1. Conditioning
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row
Didn’t have a team today so just did it on my own and did 35 reps of each movement…
40:06 Rx