Crossfit Chesapeake

Triple Tabata

KB Snatch w/ Left Arm 55/35#
KB Snatch w/ Right Arm 55/35#
Double-Unders

Get It DONE!!!

Pictured: The Crossfit Chesapeakeans of Tomorrow!!!

Core Work

3 Rounds
1min Plank Hold
20 Sit-Ups

Then…

For Time
800m Run
Then…
5 Rounds
5 Deadlifts 245/165#
10 Over The Bar Burpees
Then…
800m Run

Get It DONE!!!

“Nate”

AMRAP in 20mins Of
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings 70/55#

Get It DONE!!!

Back Squat
5×9

Overhead Press
6×3

Get It DONE!!!

For Time Of

70 Burpees
60 KB Swings 55/35#
50 Pull-Ups
40 Release Push-Ups
30 Wall Ball 20/14#
20 Box Jumps 24/20in
10 Handstand Push-Ups

Get It DONE!!!

Pistol Skill Work

Then…

9-7-5 For Time Of

Snatches 135/95#
Ring Dips

Get It DONE!!!

Clean And Jerk
15×1

*On the minute

Then…

AMRAP in 5mins Of
Double-Unders

*At the start of each minute do 5 box jumps 24/20in

Get It DONE!!!

ATTENTION MEMBERS!!! The 730pm class is canceled for today due to a tornado warning! Stay safe out there and we’ll see y’all tomorrow!

Weighted Pullups
5×5

then…

“Nancy”

5 Rounds for time:
400m Run
15 Overhead Squats 95/65#

Get it DONE!!!
#wanttobestronglikerussian

Box Jump, Max Height

then…

5 Rounds for time:

20 Burpees
10 Toes through Rings

Get it DONE!!!