CrossFit in Creve Coeur
Bench Press from Jared Vananne on Vimeo.
4 rounds:
:20 Hollow Rock Hold
:20 Arch Rock Hold
:20 rest
4X :15 each
Beast crawl
Burpee
Lunge
Squat
EMOM 14:
1) 3 Bench press
2) 4-6(each leg) Weighted Bulgarian split squats
AMRAP 10:
25 double unders
15 KBS 53/35
5 C2B
2X
:30 D ball hold
:30 Hollow rock hold
3X
1 Band to make you dance
10 single leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats
EMOM 10:
1) 7 Deadlift
2) Pick a goat
For time:
50/35 Cal bike
40 T2B
30 Pushups
20 Wall ball 30/20
30 Burpees
40 DU
50/35 Cal row
Lat Stretch to OHS and Snatch from Jared Vananne on Vimeo.
2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow bicycle
10 OHS(PVC)
10 Good mornings/Razor curls
5-8 Power snatches(PVC)
2X
10 OHS(BB)
10 Good mornings/Razor curls
5-8 Squat snacthes(PVC/BB)
4 Rounds:
15 KBS 70/53
15 K2E
Lat Stretch for Better Jerks from Jared Vananne on Vimeo.
2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks
10 Back squat(BB)
10 Good mornings/Razor curls
5-8 Power C&J
2X
10 Back squat
10 Good mornings/Razor curls
5-8 Squat C&J
AMRAP 7:
20 dumbbell push presses 50/35
40 double-unders