Monday August 20th 2018

Crossfit Perfection – HIT Cardio

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Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Step ups instead of Box jumps. Push press could be just the bar. Ring rows instead of pull ups, or jumping pull ups.

Monday August 20th 2018

Crossfit Perfection – CrossFit

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Snatch Balanace complex (Weight)

Every Minute on the Minute for 10 minutes

1 snatch high pull

1 full snatch

1 snatch balance

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Women RX Box jumps 20″ Push Press 75#

Saturday August 18th 2018

Crossfit Perfection – CrossFit

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Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Wednesday August 15th 2018

Crossfit Perfection – HIT Cardio

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12 min AMRAP 10 (No Measure)

12 min AMRAP

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%..

1 minutes singles..

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%.

1 min burpees..

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%.

1 minute backwards singles.

12 min AMRAP 11 (No Measure)

12 min AMRAP

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%

1 min kb swings

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%

1 min mountain climbers

Bike or row

1 min @ 70%

1.5 min @ 80%

.5 @90%

1 kb swings.