6. April 2024
Apr
06
CrossFit – Sat, Apr 6
Warm-Up
Warm-Up
1 ROUND
10 Air Squats
16 Piked Shoulder Taps
10 Empty BB Deadlifts
Into…
1 ROUND
10 Wall Ball Front Squats
10 Wall Ball Push Press
10 Push-Up to Pike
10 Empty BB Upright Rows
Into…
1 ROUND
10 Wall Ball Thrusters
10 Hand Release Push-Ups
10 Empty BB Hang High Pulls
10 Alt. Elbow Punches
Hero Workout – Performance
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
Hero Workout – Fitness
„HOLLEYMAN (FITNESS)“ (Time)
30 ROUNDS FOR TIME
5 Wall Balls (14/10)
3 Hand Release Push-Ups
1 Power Clean (155/105)
(Score is Time)
KG BB: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
KG BB: (100/70)