Friday 22nd September 2017 CrossFit Smash

CrossFit Team Series:

W#1

9-15-21 reps for time of:
Synchronized thrusters 43/29
Synchronized bar-facing burpees

Time cap: None

Rest as needed between 1 and 2 

W#2

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 43/29
120 double-unders, each, relay

Time cap: 15 mins

 

Greg Fraser
Thursday 21st September 2017 CrossFit Smash

Squat
% 1RM   reps    sets
55%       5            1
65%       4            1
75%       3            2
85%       2            5

Abs:

4 rounds

  • :30 plank on the rings
  • :30 mountain climbers
  • :30 hollow hold
  • rest 90 seconds
Greg Fraser
Monday 18th September 2017 CrossFit Smash

Paul Teede's Smashlete WOD:

21 Twice

5 min AMRAP

  • 21 Burpees over bar
  • 15 Hang Power Cleans 60/40
  • 9 HSPU
  • 50 Double unders
  • Calorie row in remaining time for score

rest 5 minutes

5 min AMRAP

  • 21 Burpees over bar
  • 15 Hang Power Cleans 60/40
  • 9 HSPU
  • 50 Double unders
  • Calorie row in remaining time for score
Greg Fraser