Fitness Near Me With Pool Fitnesssystem Code 9818736505 Crossfit 30 box jumps. 20 push press 35 52.5 kg. 30 pull ups. this wod is done to honor oakland swat sergeant daniel sakai, age 35, who was killed on march 21, 2009, in the line of duty along with other officers. this amrap is one that will have your entire body feeling like a wet noodle when you are done. Barbell overhead press: 1×10. barbell thruster: 1×10. barbell romanian deadlift: 1×10. barbell bent over row: 1×10. coaching tip: scale the bar weight to be reflective of your weakest link.
3 Part Crossfit Amrap Workout вђ Run This 3 Part Crossfit Amrap Wor One of the infamous “ crossfit girls” workouts, cindy is a great test of strength endurance and mental fortitude. 20 minutes. 5 pull ups. 10 push ups. 15 air squats. 8. hero wod “danny”. ron ortiz goes hard! hero workout “ danny ” is a great benchmark to use to test yourself. 1 mile run. 25 kettlebell swings (1.5 1 pood) 25 burpees. 25 air squats. 25 kettlebell push press (1.5 1 pood) 400 meter run. this wod is done to honor steve skipton sr, a goose creek fire department in south carolina. steve, also a 9 11 first responder, lost his battle with stage 4 cancer in 2014. he was just 41 years old. Amrap in 20 minutes. 10 push presses (115 85 lb) 10 kettlebell swings (1.5 1 pood) 10 box jumps (24 20 in) on a 20 minute clock, complete as many rounds and repetitions as possible (amrap) of the prescribed work in the order written. score is the total number of rounds and repetitions completed before the 20 minute clock stops. tips and strategy. 4 front squats (2 x 16 12 kg) 4 clean and jerks (2 x 16 12 kg) 2 minutes rest. then, amrap in 4 minutes: burpees. * if athlete breaks during a round, perform 10 push ups. up the game: perform the same number of burpees on the first and last rounds, otherwise the penalty is four times the difference. image sources.
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