Open Gym – Mar 28, 2019

Warming up with some banded KB deads!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. “19.5” 33-27-21-15-9 reps for time of thrusters and c2b pull ups
  2. Hang power clean 5-5-5-5-5 then 3x 5 box jumps, 50 bicycles
  3. Every 4 minutes for 6 rounds complete: 20/15 cal row, 10 burpees, 5 deadlifts (70% 1RM)
  4. 15 minute death by box jumps (24/20″), DB snatches (50/35#)
  5. “Hollyman” – 30 rounds for time of 5 wallballs (20/14# to 10/9′), 3 HSPU, 1 power clean (225/145#)
  6. Run 1 mile then back squat 3-3-3-3-3

Community Notes:  Happy Birthday Nicole!

CFE Notes:  Check the blog tonight to see what Coach Kehl has in store for CrossFit Endurance.

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This Post Has 2 Comments

  1. CFE
    28min AMRAP
    50 Double Unders
    400m Run
    30 Sit-ups
    20 Burpees
    10 Deadlifts (185/115)

  2. Catherine 4+run (2xSU)
    Warnek 3+2 sit-ups Rx+ (245)
    Josh 3+11 Burpees (2xSU)
    Mike D. 🙂 (135)
    Faith 4+130m (2xSU, Row, 35kb, 95)
    Kelly 4+25 (2xSU, 85)
    Danielle 3+8 Burpees Rx
    Ceil 3+Run (chargers, 115BS)
    Chris 🙂 (ski-ergs)
    Frank 4+run (2xSU, 135)
    Missy 5+2 Burpees (2xSU, Hex)

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