CrossFit – Sat, Jul 27

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (3:00)

3 minutes Machine / 400m jog

B.SPECIFIC (10:00)

Hang Squat Clean thrusters

Left Arm

5 DB Shoulder Press

5 DB Squat

5 DB Thrusters

5 DB Hang squat clean Thruster

—

Repeat with Right Arm

—

Sit ups

10 Straight leg Sit-ups

5 Weighted straight leg situps

—

Practice round

2 rounds

3/3 DB Hang Squat clean thruster

3 Weighted sit ups

INDIVIDUAL METCON (Time)

For time

Buy In 100 Cal Machine / 1600m run

10 Rounds of

– 10 Alternating DB Hang Squat Clean Thrusters 50/35 lbs x 1

– 10 Weighted Sit Ups 50/35 lbs x 1

Buy Out 100 Cal Machine / 1600m run
Score: Time

TC: 35 minutes

KG: 22.5/15

Intermediate

Buy In 75 Cal Machine / 1200m run

– 10 Rounds of

– 10 Alternating DB Hang Squat Clean Thrusters 35/20lbs x 1

– 10 Weighted Situps 35/20lbs x 1

Buy Out 75 Cal Machine / 1200m run

OR

Chose Individual Workout Or Team Wod

TEAM WOD (Time)

10 rounds for time

Run 800m

Amrap

8 Alternating DB Hang Squat Clean Thrusters 50/35 lbs x 1

8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other performs the Amrap
Run Substitution:

Row 1000m

Bike 2000m

Ski 600-700m

Intermediate

As written but with

DB @ 35/20lbs

ACCESSORY / EXTRA (Checkmark)

3 sets

12 Wall balls @ As heavy and as high as possible

6 Band resisted broad jumps

3 High box jumps

Rest 2:00
Power Endurance

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