20 Min Amrap of:
10 Handstand Push-ups (20 Hand-Release PUs)
20 Chest-2-Bar Pull-ups
30 DB Snatches (50/35)
40 Air Squats
Conditioning: "Factors of 10"
20 Min Amrap of: 10 Handstand Push-ups (20 Hand-Release PUs) 20 Chest-2-Bar Pull-ups 30 DB Snatches (50/35) 40 Air Squats
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Strength/Conditioning: "The Jerk"
10 Clean and Jerks (155/105) 10 Walking Lunges 9 Clean and Jerks (155/105) 10 Walking Lunges 8 Clean and Jerks (155/105) 10 Walking Lunges Continue this pattern until you finish with 1 C&J and 10 lunges... Conditioning: "6 Rounds for Time"
10 Burpee Box Jumps 24/20 15 Abmat Situps 10 DB Snatches 50/35 15 Abmat Situps Strength/Conditioning: "Chipper For Time"
40 Deadlifts (185/135) 20 HSPUs (scale=30 hand-release pushups) 50 Pullups 20 HSPUs (scale=30 hand-release pushups) 40 Deadlifts (185/135) *17 min Cap Strength/Conditioning: "All about dat base"
Buy-In: 1000 Meter Row -then- 30 Back Squats (115/75) 30 Hang Cleans (115/75) 20 Back Squats (135/95) 20 Hang Cleans (135/95) 10 Back Squats (135/95) 10 Hang Cleans (135/95) Conditioning: "Lungs on Fire"
15 Min Amrap 20 Double-Unders (40 Singles) 10 Burpees 3 men/2 women Ring Muscle Ups (scale = 6/4 Pullups) Conditioning: "24-11-7"
20 Min AMRAP of: 24 Wall Balls (20/14) 24 Clean and Jerks (95/65) 24 Dead Lifts (95/65) -then- 11 Wall Balls (20/14) 11 Clean and Jerks (95/65) 11 Dead Lifts (95/65) -then- 7 Wall Balls (20/14) 7 Clean and Jerks (95/65) 7 Dead Lifts (95/65) *back to the 24s and repeat for 20 min. Conditioning: "Fight Gone Bad Style" 3 Rounds of: 1 Min Max Deadlifts 135/95# 1 Min Max Single Arm Hang DB Clusters 50/35 * 1 Min Max Calories Assault Bike 1 Min Max DB Box Step Ups 50/35 24/20" 1 Min Max Bar Facing Burpees -rest 1 minute between each round- No rest time between movements so fast transitions are important. We only have two bikes so if you have more than two people, just start at different points in the workout, but everybody rests at the same time. *The single arm hang DB Cluster is a hang clean to a full squat and rise into a thruster. The demo video below shows the two dumbbell version. The movement is the same, but with only one DB. You may switch hands as needed or you may alternate hands every rep; it's up to you. Strength/Conditioning: "6 Rounds for Time"
150 Meter Run 8 Power Cleans (155/105) 12 Toes-2-Bar 8 Power Cleans (155/105) *rest 1 minute |
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