Feb 26 – Mar 4, 2018

Congratulations to the BLUE FLAMES!!! Week 1 Winners of The Hungry Games!

THE WEEKLY CHALLENGE! This week’s challenge is to post the best #crossfitanywhere. These are selfies of you guys doing crossfitty things out in the world, at work, downtown, etc. Pictures can be posted on Facebook, Instagram or if you are old school you can print them out and bring them into the gym and hang them up somewhere… make sure that you tag Swamp Rabbit Crossfit on social media otherwise we won’t be able to find them all and use the hashtags #thehungrygames #crossfitanywhere. 1 point per post PLUS a prize for the best picture!

Monday February 26, 2018

Supersets

OHS

5-5-5-5-5

Ab mat sit ups

15-15-15-15-15

then,

8min EMOM

30 sec Low Plank (on elbows)

30sec AMRAP Power Cleans 95/65lbs

Tuesday

Build to a heavy complex in 12min:

Clean Grip DL + Hang Power Clean + Thruster

then,

12min AMRAP

5 Push Presses 115/80lbs

5 Burpees

5 TTB

10 Push Presses

10 Burpees

10 TTB

15…

15…

15…

*Continue adding 5 reps to each set until the 12 minutes is up.

 

Wednesday

Teams of 3

For time:

800m Run or 1000m Row together

75 Clean and Jerks 135/95lbs

150 Push ups

300 DUs

150 Ab mat sit ups

75 Clean and Jerks

800m Run or 1000m Row together

*40min Time Cap

Thursday

7min EMOM

2 -3 Unbroken Ring or Bar MUs

then,

For time:

800m Run, rest 2min

600m Run, rest 90sec x 2

400m Run, rest 60sec x 3

Friday

18.2

Saturday

10 – 8 – 6 – 4 – 2

L-Sit Pull ups

Snatch

*Increasing weight on the Power Snatch each set.

Men: 125 – 145 – 165 – 185 – 205

Women: 85 – 95 – 105 – 115 – 125

Sunday

Fight Gone Bad

3 rounds of…

Min1: WBs 20/14lbs

Min2: Sumo deadlift high-pull 75/45lbs

Min3: Box Jumps 20″ for everyone

Min4: Push-presses 75 pounds (Reps)

Min5: Row for max Calories

Min6: Rest