For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75 guys/55 ladies
Conditioning: “eHarmony”
For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats * On the Minute: 5 Burpees * Barbell: 75 guys/55 ladies
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Conditioning: “Five Below”
5-Minute AMRAP: Buy-In: 100 Double-Unders Into Max Rounds: 6 Lateral DB Burpees (burpee over dumbell) 12 DB Front Squats (50’s/35’s) Rest 5 Minutes 5-Minute AMRAP: Buy-In: 100 Double-Unders Into Max Rounds: 6 Lateral DB Burpees 9 DB Thrusters (50’s/35’s) Rest 5 Minutes 5-Minute AMRAP: Buy-In: 100 Double-Unders Into Max Rounds: 6 Lateral DB Burpees 6 DB Clusters (50’s/35’s) (squat-clean into thruster) Conditioning: “Flex Seal”
For Time: 50 AbMat Sit-ups, 25′ Handstand Walk (or 2 wall-walks) 25 Dumbbell Deadlifts, 25′ Handstand Walk (or 2 wall-walks) 40 AbMat Sit-ups, 25′ Handstand Walk (or 2 wall-walks) 20 Dumbbell Deadlifts, 25′ Handstand Walk (or 2 wall-walks) 30 AbMat Sit-ups, 25′ Handstand Walk (or 2 wall-walks) 15 Dumbbell Deadlifts, 25′ Handstand Walk (or 2 wall-walks) 20 AbMat Sit-ups, 25′ Handstand Walk (or 2 wall-walks) 10 Dumbbell Deadlifts, 25′ Handstand Walk (or 2 wall-walks) 10 AbMat Sit-ups, 25′ Handstand Walk (or 2 wall-walks) 5 Dumbbell Deadlifts, 25′ Handstand Walk (or 2 wall-walks) Double Dumbbells: 50’s/35’s Conditioning: “Gone In 60 Seconds”
3 Rounds of: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees 30 Double-Unders *Dumbell weight: (50/35) Conditioning: “Cinnamon Swirl”
20 Minute AMRAP: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65) Conditioning: “Nasty Girls Lite”
3 Rounds: 50 Air Squats 7 Bar Muscle-ups (scale=11 pull-ups) 10 Hang Power Cleans (135/95) Conditioning: “Long Beach”
1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees Conditioning: “Triple Threat”
1 Mile Run (Try to complete in under 10 minutes) 130/100 Calorie Row (Try to complete in under 10 minutes) 130/100 Calorie Bike (Try to complete in under 10 minutes) * 30 Minute Time Cap Conditioning: “90 Shiny”
21-15-9: Power Cleans (135/95) 50 Double-Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95) 50 Double-Unders After Each Round Conditioning: “Encore”
From 0:00 - 5:00, 2 rounds of: 21 Over-and-Back Dumbbell Hops 12 Thrusters (50’s/35’s) 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks (50’s/35’s) 21 Over-and-Back Dumbbell Hops 6 Devils Press (50’s/35’s) Rest for what remains of the 5 minutes -then- From 5:00 - 10:00, 2 rounds of: 21 Over-and-Back Dumbbell Hops 6 Devils Press (50’s/35’s) 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks (50’s/35’s) 21 Over-and-Back Dumbbell Hops 12 Thrusters (50’s/35’s) |
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