CrossFit Games 2020 Event #6
30-20-10 reps for time:
Toes to Bar
Double KB or DB Lunge Steps (yards) 55/35# Rx+70/55# MRX 40/25#
*Athletes must lunge with the kettlebells/dumbbells in the rack position.
*Rx+ was load in CrossFit Games.
CrossFit Games 2020 Event #6
30-20-10 reps for time:
Toes to Bar
Double KB or DB Lunge Steps (yards) 55/35# Rx+70/55# MRX 40/25#
*Athletes must lunge with the kettlebells/dumbbells in the rack position.
*Rx+ was load in CrossFit Games.
WOD – T2B and dumbbell front squats 35#
9:02
Wod RX+ 10:24
2 mile run post Wod
Complex: E3MOM 4 DL, 3 HC, 2 FS, 10yd front rack lunge w/ KB’s
35,55,55,70,70
Wod Rx’d
7:39
*Lunges unbroken
Hyte CrossFit in Ft Myers, Florida
Strength
E3MOM
5 Sets of the following DB Complex
10 DB Deadlifts
8 DB Hang Squat Cleans
6 DB Push Jerks
4 DB Front Squats
40’s/40’s/50’s/55’s/55’s
WOD
Buy in: 50 Air Squats
75-60-45-30-15 DU’s
25-20-15-10-5 T2B
Cash out: 50 Air Squats
Time: 11:09
WOD rx 6:32
Complex 55lbs each round
5 T2B
4 DL
3 HPC
0 FS (knee)
10 yards no weight
WOD Modified
T2R (all unbroken)
Lunges (no weight)
4:20
Strength: Complex of 5 T2B, 4 DL, 3 HC, 2 FS, 10m lunges.
W/ KB’s 35-45-55-70-70
WOD Rx:
7:25
Strength w/GHD’s & 10-15-20-20-20
WOD w/20# DBs, 30 sit-ups, 20 & 10 GHD’s
8:34
WOD RX
14:57ish? I think the 3 second countdown started as I crossed
Slow on TTB as always, but thought I had enough time to account for that.
Strength
35/35/35/40/40# dumbbells
Wod RX weight with ghd (hands still healing)
6:40
Strength and skills: E3MOM – 5 T2B, 4 DL, 3 HC, 2 FS, 10yd front rack lunge w/ DB’s
40#, 50#
WOD:
50# DBs / GHDs
10:10
Strength/Activator:
E3MOM – 5rounds
-5 GHD + DB Movements (30/30/40/40/45)
-10 Burpees
WOD w/ GHD’s & 45# DB’s
8:04
stud filled noon class! Killed it jaimers! Thanks Shannon!
Complex: E3MOM 4 DL, 3 HC, 2 FS, 10yd front rack lunge w/ KB’s
55,55,55,55,55
Wod Rx’d
13:10
Activator Complex
Double DB’s, last set with KB’s
35-40-45-50-55
Wod rx +
7:50
Bit of PTSD from competition yesterday as we had very similar programming, but still fun!
T2B: 15-8-7, 8-7-5, 6-4
Lunges: broke once on both 30&20
Activator at 35#
WOD with 35# KB
11:14
Activator w/ 55
Wod RX
5:50
Activator (modified and mixed weights)
WOD Rx+
9:37
Broke once on 30yrd and then 20 and 10 UB
Last set of T2B unbroken
KP POWER ABS
Wod RX+
7:41
T2B
20-10 , 8-7-5 , 6-4
Lunges unbroken
Participated
RX + 9:43
4 rds if activator w/ 55
WOD rx – 9:20
Activator
Participated
WOD RX+
9:14
Lunges got spicyyyyy
Activator with 10#
WOD with knee raises snd 12#
9:36
Great class Shannon!!!!
Strength
35-35-55-55db
—
Wod. With v-ups for TTB / 55 k-bells
6:44
Home workout:
Did 20 min AMRAP
1rd = 400 m bike erg + 2rds of Cindy
– did 5 rounds + 400m
Strength
35-35-55-55
—
Wod RX
7:17
Strength
35-35-40-40-45
Wod rxd
6:42
Strength: 20, 35, 35, 35, 35
WOD: 8:36 rx unbroken lunges, very broken ttb.
Activator
20, 35×4
Wod
35# KB
30 T2B, ripped so switched to 20-10 TTR
12:14
Strength: 15s, then 45s on the rest.
WoD: Slowed way down and worked the setup on T2B, and did 45lb KBs. 13:48
Thanks for the coaching on T2B Dan!