Call Us: 646-918-6500

Friday, October 7th

6
Oct

Friday, October 7th

Conditioning
8 min AMRAP:
21 Shoulder to overhead (95/65)
15 Russian KB swings (70/53)
9 Pull-ups

Post rounds + reps to Comments.

Cash-Out
10 minute EMOM:
Odd: 30 sec ring support hold
Even: 40 sec hollow body hold

0 Response

  1. cloudon

    Crossfit Technica in St Petersburg, FL

    Warm up – 2 rounds – 400m run / 15 KBS / 15 pull ups / 15 lunges

    10×1 Power clean and jerk @75% – basically a 10 min EMOM at 185#

    3 RFT
    15 24″ step ups w/ 45# plate
    15 T2B
    15 burpees
    9:47

  2. Roberts

    Tuesday’s strength – 3 RM push press
    78/83/88/93/98/103/108/113

    113 was my 1RM – not anymore πŸ˜€

  3. ERIC S.

    Warm up 7min amrap
    12 wallballs, 12 jump squats, 12 cal row

    Push press 3 rep max
    185,195,205,215, 225!

    Oly 6×3 clean & Jerks at 70%
    195# felt like a Metcon