18.05.19 - South Loop Strength & Conditioning

18.05.19

Fitness
Complete the following in teams of two with partners switching as necessary—
50 double KB deadlifts
50 KB swings
50 push-ups, hand-release
50 double DB hang clean & jerks
50 ring rows
50 KB taters
50 box jumps, step down
30 wall climbs
50 hanging leg raises
50 double-unders
*40 minute cap

Training notes:
KB taters

Performance
Complete the following in teams of two with partners switching as necessary—
“Miagi”
50 deadlifts (135/95)
50 KB swings (53/35)
50 push-ups, hand-release
50 clean & jerks (135/95)
50 pull-ups
50 KB taters (53/35)
50 box jumps, step down (24”/20”)
50 wall climbs
50 knees-to-elbows
50 double-unders
*40 minute cap

Training notes:
KB taters
-Wall climbs and clean & jerks will be the most difficult portion of this – pace accordingly
Funny piece of CrossFit history: Mikko Salo, Graham Holmberg, Dan Bailey, and Christy Phillips doing Miagi in the Rogue warehouse in 2011

Record total time.

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