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February 10, 2016

Moonraker

Namma CrossFit (Cunningham Road), Namma CrossFit II (Koramangala) – CrossFit

Strength/Power Weighted Push-Ups (10-10-10) Plyometric Push-Ups (5-5-5) Body Rows (Max-Max-Max) Conditioning Metcon (Time)

Burpee onto Clean onto Thruster

100 Reps for Time Metcon (No Measure)

Sorenson Holds – 30 secs x 3 Reverse Sorenson Holds – 30 secs x 3 Table Top – 30 secs x 3 Elevated Bridge Hold – 30 secs x 3

1
 
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February 9, 2016

Tomorrow Never Dies

Namma CrossFit (Cunningham Road), Namma CrossFit II (Koramangala) – CrossFit

Strength/Power Back Squat (8-8-8) Tuck Jumps (5-5-5) Bulgarian Squat (Max-Max-Max) Conditioning Metcon (AMRAP – Rounds)

Push-Ups – 10 Reps 20Kg Bent Over Rows – 10 Reps MB Situp – 10 Reps Back Extensions – 10 Reps High Knees in Place – 100 Reps (50 on each leg)

AMRAP in 20 minutes Metcon (No Measure)

Sorenson Holds – 30 secs x 3 Reverse Sorenson Holds – 30 secs x 3 Table Top – 30 secs x 3 Elevated Bridge Hold – 30 secs x 3

4
 
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February 8, 2016

Skyfall

Namma CrossFit (Cunningham Road), Namma CrossFit II (Koramangala) – CrossFit

Strength/Power Push Press (10-10-10) Pull-ups (Max-Max-Max-Max-Max) Vertical Jump (with Step) (5-5-5) Conditioning Metcon (Time)

15 Kg MB Cleans – 21-18-15-12-9-6-3 Reps 24 Kg KB Swing – 3-6-9-12-15-18-21 Reps

For Time Metcon (Time)

Sorenson Holds – 30 secs x 3 Reverse Sorenson Holds – 30 secs x 3

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