Re: Suzanne's CrossFit Extravaganz
 

Thursday

Cleans EMOM 15:00

83-83-93-93-103-103-108-108-108-113-113-113-113-113-113

Metcon

10 wall balls 14#
10 SDHP 65#

6 rounds

8:42

Friday

20 kb swings 16 kg American
15 push ups
10 pull ups
5 box jumps
400 m run

5 rounds

27:45


Saturday

100 squats
50 box jumps 16"
25 db clean and jerk 25#

3 rounds

29:29

Re: Suzanne's CrossFit Extravaganza
 

Yesterday

5 HSPU band asst
10 burpees
15 Russian swings 16 kg

20:00 AMRAP

8 rounds+2 hspu

Re: Suzanne's CrossFit Extravaganza
 

1 RM front squat

85-105-115-125-135-145 PR

Metcon

400 m run
30 squats
20 kb snatches 12 kg

3 rounds

10:29

Re: Suzanne's CrossFit Extravaganza
 

Friday

Filthy Fifty
For time:
50 Box jump 20"
50 Jumping pull-ups
50 Kettlebell swings 12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 33#
50 Back extensions/Supermans
50 Wall ball shots 14#
50 Burpees
50 Double unders

28:57


Saturday

1 mile run
50 box step ups 33# 20" box
20 deadlifts 135#

3 rounds

42:53

Re: Suzanne's CrossFit Extravaganza
 

750 m row
21 shoulder to oh 65#
50 sit ups
500 m row
15 stoh
40 sit ups
250 m row
9 stoh
30 sit ups

15:20

Re: Suzanne's CrossFit Extravaganza
 

Back squat 3-3-3-3-3

105-115-125-135-135

Did super sets with 5 dead hang pull ups after each set

Metcon

10 snatches w 30# db
10 ohs 33#

5 rounds

7:47

Re: Suzanne's CrossFit Extravaganza
 

400 m run
30 double unders
30 mountain climbers

6 rounds

21:38

Re: Suzanne's CrossFit Extravaganza
 

400m run
5 back squats 95#
5 deadlifts 135#

14:42

Pushed hard to keep each round under 3:00

Re: Suzanne's CrossFit Extravaganza
 

Yesterday

Half Murph

800 m run
10 rounds Cindy
800 m run

24:42


Today

Small

1000 m row
50 burpees
50 box jumps 20"
800 m run

3 rounds

58:27

Re: Suzanne's CrossFit Extravaganza
 

800 m run

15-12-9-6-3
Deadlift 135#
Bar over burpees

800m run

15:09