Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “15.4” handstand push ups ascending by 3’s, power cleans ascend by 3’s after every 3rd round. AMRAP in 8 minutes.
- Box Squats 6×4 (75%) then 5×5 good mornings (40% 1RM back squat)
- Complete 10-8-6-4-2 power cleans (185/125#), complete a 50 yd farmer’s carry after each set
- Split Jerk 8×1 (2×80%, 2×85%, 2×90%, 2×95%) then 500m row for time
- Complete 5 rounds for time of 30 box jumps (24/20″), 20 toes to bar, 10 ring dips.
- Tabata sledge hammer hits, Keg/stone to shoulder, 5-10-15 yd shuttle run, Russian twists (25/15#)
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I’ve been calling chipper all week but I’m changing my vote. My new thinking:
15.5a – burpee box jumps
15.5b – calorie row
15.5c – thrusters
All AMRAPs in 5 minutes, all separate scores.
21-18-15-12-9-6-3 Thrusters and pull ups. Bitch Fran
Hey ICAers, there are a few of us headed over to CrossFit Apex (Souderton) this evening for the announcement show and to watch a handful of their members do 15.5 immediately after. Apex is the home gym of Todd Pollock, whom some of you may have met at 31 Heroes and most recently competed as Jimbo’s partner in Masters Arctic Blast.
Train is leaving Phoenixville at 6pm, all are welcome!
AND Todd was the welcome wagon and judge at the Teen Gauntlet competition that MB and Kelly competed in at Apex.
Anyone catch Castro’s instagram posts today?
My guess is rowing and thrusters.