2min AMRAP:
5 Power Cleans 95/65 RX+115/75 MRX 75/55
5 Over the Bar Burpees
Rest 2min
2min AMRAP:
10 Thrusters
5 Toes to Bar
Rest 2min
2min AMRAP:
10 Hang Cleans
5 Over Bar Burpees
Rest 2min
2min AMRAP:
5 Thrusters
10 Toes to Bar
Rest 2min
4min AMRAP:
5 Power Cleans
5 Hang Power Cleans
5 Thrusters
5 Over Bar Burpees
5 Toes to Bar
Core Development
1min each:
-High Plank
-Low Plank
-Left Side Plank
-Right Side plank
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Good luck to CFHSV athlete LJ Ray in her first day of competition at the 2021 No Bull CrossFit Games! Catch the action at games.crossfit.com or on the CrossFit Games YouTube channel.
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Lisa T with the strong finishing position, locked out and looking good! This lady adds fun, laughs and positive energy to any class she attends. She works hard and always has a good time with friends while doing so. She moves well and always takes the extra time and energy to make sure she’s doing things right. Keep it up, Lisa T! 🤗
Aunt Lisa!!!! Don’t let this lady fool you with her non stop talking and dancing… she’s a great athlete and tough as nails! She walks in the gym with a smile and always goes hard. She loves her friends deeply and I’m happy to be one of those! Awesome athlete, sister, mom and friend!
Lisa T makin good on that overhead. Lisa makes good on all her moves and knows how to push hard with a smile the whole time. Lisa is always friendly and willing to chat, joke, and WOD with friends, coaches, and strangers. She’s been a staple at CFHSV for years now and we’re lucky to have her. Keep reppin between those laughs Lisa!
Early hotel workout with Misty before the first day of competition here in Madison!
Did a version of today’s WOD:
Used a curl bar loaded with 65lb for cleans and thrusters 😅
2min: 5 hang clean/5 over bar burpees: 4+5
2min: 10 thrusters/10 sit ups: 2+6
2min: 10 hang clean/5 over bar burpees: 3
2min: 5 thrusters/15 sit ups: 2+15
4min: 5 hang clean/5 thrusters/10 burpees/10 sit ups: 2+16
🥵
A. 3+8 / 2 / 2+9 / 1+9 / 2 rx+
B. Complete
A: 3+4 / 1+7 / 3 / 1+8 / 1+19 rx
B: complete
Nothing better than thrusters and burpees before breakfast.
5+1/2+1/3+10/2+11/2+9 rx
4+1 | 2+4 | 2+10 | 2 | 2+8 (Rx)
20min amrap :
-3 one arm DB Power Cleans
-5 one arm DB Hang Cleans
-7 one arm DB Thrusters
-15 anchored sit ups
12 total rounds
Then :
4 rounds :
-15 air squats
-9 one arm ring rows
-12 one arm DB Push Press
-15sec hollow hold
5 / 2+9 / 3+3 / 2+12 / 2+1 Rx+
4 / 2 / 2+10 / 2 / 2 rx
5+1 / 3 / 3+10 / 2+10 / 3 RX+
4+5 / 2+5 / 3+5 / 2+5 / 2+1 rx+