**What's Your Weakness?**
Today we work specifically on Eliminating Weakness!
So come in with your biggest athletic/CrossFit weakness along with a strength...we'll make a workout just for you
75 #95 Overhead Squats For Time:
Stabilize that midline, keep full lockout overhead
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**Fight Gone Bad @ CrossFit Denver**
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be doing 3 rounds. The stations are:
1. Wall-ball 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate" the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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As in the recent videos, go for the max weight you can lockout overhead. Accepting from a rack is fine. Push Jerk Or Split Jerk Will Likely be Your Best Bet! Report Highest 1 Rep Max
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Max Effort Deadlift 5-5-5-5-5
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**We'll Be At Athletic Club Monaco 5:00 p.m.**
5 Rounds For Time Of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 BW Squats
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**We'll Be At Athletic Club Monaco 5:00 p.m.**
"The Running Bear" 5 Rounds For Time:
Each Round Consists Of 5 Reps Each Of:
Clean (squat or power)
Front Squat
Thruster
Back squat
Push press (from behind the shoulders)
Then Run 100m Each Round
(Maintain Constant Weight On Barbell)
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21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 Pood Kettlebell swing
Pull-Ups
"5 Rounds For Time"
10 Jumping Bar Muscle-Ups
10 V-Ups
10 Lunge Steps
Run 400m
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5-5-4-3-3-2-2-1-1-1 Max Effort Front Squats
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Power And/Or SquatsCleans...Switch 'Em Up
Max Effort After Warm-Up 5-5-4-3-3-2-2-1-1-1
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2 Rounds For Time Of:
25 Box Jumps (24 Inch)
25 #75 Push Press
25 Pull-Ups
25 BW Benchpress
Row 500m
21-15-9 For Time Of:
Burpee
Reverse Burpee
24k KB Swing
We'll be taking the WOD on the road today to Athletic Club Monaco NW corner of Monaco at Yale
Give Us A Call If you Plan on Joining Us At 5:00 p.m.
5 Rounds For Time Of:
Max Rep BW Benchpress/Max Rep Pull-Ups