Hott Fresh Hats in Stock

Jan 16th, 2019

Category: CrossFit

Hott Fresh Hats in Stock

mike manna rope

Manna Up!


New Hott Fresh CFS beanies just in time for the chili weather -25 big ones at the desk while supplies last.

Warm-up
1 Min Stations/No Rest
Jump Rope
Good Mornings
Double Under
Back Squats w/ Pause
Double or Triple Unders
Stiff Legged Deadlifts

Strength
Back Squat
10 Reps @ 65%
10 Reps @70%
10 [email protected] 75%

Of 1 RM

Rest 3-4 Minutes between sets

*There should be 2 warm-up sets with 5 reps before the 1st set of 10

WOD
Tabata 20s work:10s Rest
Double Unders
Kettlebell Swings (2,1.5)
Sit-ups
Rest 1 Minute between exercises

Score= Lowest number of reps during the 8 intervals- 3 different scores

Level 2- 1.5,1
Level 1- 1, 0.75, singles
ADV- GHD Sit-ups

Extra Work
12:00 AMRAP
7 Sandbag Clean (140/90)
100’ Sandbag Hug Carry
7 Strict Handstand Push-Up

ADV- Strict Deficit (5/3)
Scaled – (90/70) Kipping HSPU

DISCUSSION 4 Comments

  1. Joel Carpenter 01/17/2019 at 1:29 pm

    Trev WOD
    EMOM 21 power cleans
    1-7 3 reps 135#
    8-14 2 reps 140#
    15-21 1 rep 145#

    Wod – Quad Therapy
    5 front squats (95#)
    10 wall balls (20#, 9 feet)
    15 assault bike cals
    16:30

  2. Trevor 01/17/2019 at 12:56 am

    Trev-wod with Joel.

    EMOM21 Power Cleans
    1-7 – 3 reps @165
    8-14 – 2 reps @185
    15-21 – 1 rep @195

    WOD: “Quad Therapy”
    5 rounds
    5 Front Sq (135#)
    10 Wall Ball (30#)
    15 Ass Bike Cals
    13:09

  3. Coolidge 01/16/2019 at 3:05 pm

    Strength: 275, 295, 315….spicy
    Wod: 20, 6, 9

  4. Crowley 01/16/2019 at 1:58 pm

    back squat: 225, 245, 265
    wod: 30, 9, 10