CrossFit Daytona

100 DEGREES IN THE SHADE

WORKOUT:
3 ROUNDS
20 MNT CLIMBER
20 WIDE-OUT
HSPU PROGRESSION
10 CLAPPING PUSHUP
THEN:
50-40-30-20-10
CALORIE ROW
STRAIGHT LEG SIT UP
THEN:
SKILL WORK

Roy

workout:
3 rounds
10 passthrough
10 goodmorning
10 pvc deadlift
then:
deadlift: 5 x 5
then:
"roy"
5 rft
15x dead 225/155
20x box jump 24"
25x pull up

  

Kelly

workout:
5 rft
400m run
30x box jump 24"/20"
30x wall ball 20/14

Snatch 1rm

workout:
3 rounds @ bar
3x jump shrug
3x high pull
3x muscle snatch
3x drop snatch
3x oh squat
3x hang squat snatch
then:
snatch: 5 x 1
then:
3 rft
16x kb snatch 53/35
 8x c2b pull up
post load and time

6b

workout:
3 rnds
10 goodmorning
10 passthrough
20m elbow 2 instep
10 burpee
Then:  
3 rft
30x toes 2 bar
21x g2o 95/65

   

Run Cindy Run

workout:
4 rft
400m run 
5 rounds of cindy

  
 

JERK 1RM

workout:
3 rounds
10 passthrough
10 push up
10 sit up
10 squat
then:
jerk technique
then:
jerk 5 x1: work up to a true 1rm
then:
7 min amrap
15 wall ball
10 ball slam
5  push up
post load and work

much thanks to abi and corey for stopping in and training this week  

workout:
5 min double under
then:
pistol technique/practice
then:
deadlift technique & workup
then:
7 min amrap
7x deadlift 315/205
20m sprint
14x pistol
21x double under
20m sprint
post rounds

PYRAMID DOUBLE HELEN

workout:
 5 min row

3 rounds
10x single arm kbs
10x jumping pullup
then:

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

.COM

workout:
5 rnds
20m bear crawl
:10 handstand holds
Then:
5x1 box jump
Then:
5 rft
50' lunge w/45#
21x burpee
post time