Strength for Week of 111017
3,3,3,3,3
strict press
weighted pull-ups
ShedKickers for Week of 111017
CFWE SK_
As many Reps as possible in 12 minutes of:
squat cleans – 185
(3 burpees & 1 rope ascent every minute on the minute, starting at minute zero)
SK1_
30 muscle-ups for time
(10# vest not optional!)
SK2_
For time:
15 deadlifts – 275/165
100 double unders
15 front squats – 185/115
100 double unders
15 ohs – 135/95
100 double unders
-3 hspu every time you trip up or stop your double unders
-set bars up so you can strip plates according to next movement
(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/05/110529-redshed-rest-day.html#comments)
SK3_
3 ring hspu EMOM for 10:00 (click here for demo video)
(if you fail to get 3 within the allotted 60 seconds, continue on at that rep scheme until the clock hits 10:00)
For example, if I only get 2 in minute 5, I continue on at 2 ring hspu EMOM… score=total ring hspu in 10:00
CFE:
C2:
1x 750m, rest :90
2x 500m, rest :60
3x 250m, rest :30
Run:
1x 800m Run, rest :90
2x 400m Run, rest :60
3x 200m Run, rest :30
